CrossFit Upgrade

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TESTIMONIALS

"I had been hearing about crossfit from lots of people and thought of it as a man's workout until I heard some of my girlfriends were trying it. I was still very nervous to go, mostly because I was out of shape but also I was expecting a bootcamp like situation with aggressive trainers. Thats not how this gym is at all. I went with 3 of my girlfriends (all first timers) and the trainers walked us through technique before the workout so we all felt comfortable. They pushed us but weren't aggressive, just encouraging. I was pleasantly surprised with Crossfit Upgrade and cant wait to go back."

- Stephanie

"Crossfit Upgrade is a hands on gym with quality personalized training. They currently have two very experienced trainers and maintain small class sizes so everyone gets individual attention and assistance.

I have been crossfitting for nearly two years and I have found myself making more rapid progress on my skills and techniques in my 4 months at Crossfit Upgrade than I had previously due to this hands on approach from the training staff.

If you are an experienced crossfitter like myself, brand new to crossfit, or even new to working out period Crossfit Upgrade is the place for you. Give it a try! You'll be glad you did."

- Katy

Wednesday

May302012

Thursday

CrossFit Upgrade

Strength: Back Squat-2.2.2.2

Skill: Rope Climb Technique

WOD: "Brian"

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Wednesday

CrossFit Upgrade

It's Coming!!!

*Wear long socks tomorrow. Climbing ropes.

WOD: 2 Rounds- Run 800 M.

*rest 3 minutes minutes between rounds. This should be done as fast as you can.

Then

WOD: 21-15-9

Deadlift (225/155)

Box Jumps (30/24)

Tuesday

CrossFit Upgrade

*Starting our first CF Upgrade Paleo Challenge a couple weeks. Will run from June 11th-July 13th. Winner will receive a month of free membership. Details and signup sheet will be posted in the next day or two.

Strength/ Skill: Thrusters-2.2.2.2

WOD: Complete 4 Burpees and perform max rep 135/95 lbs thrusters on the minute. The goal is to complete 75 total thrusters.
*At the beginning of every minute perform 4 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 4 burpees and then max rep thrusters and so on until you reach 75 total thrusters.

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Friday

May252012