CrossfitHeights

Brad's Revenge

 
Hello CrossFit Heights.  Brad is out of town for the next few days so he will be getting out of this workout.  He did say to me right before he left that because there was not a 100% red attendance, the workout needed to teach everyone a lesson. So drop the hammer on this one.  He then laughed and dared you all to come in and try to make it through...on your feet.  Plus you need to come in to save the kittens.

All Gyms Ultimate Halloween Party 

 Friday WOD

Burpee Pull ups

Dips

Donkey Kicks

15-13-11-9-7-5-3-1

13-11-9-7-5-3-1

11-9-7-5-3-1

Cool Down

Hollow Rocks

150-100-75

Advanced • Intermediate • Foundational

Scale to capabilities

 

Brad's Revenge

 
Hello CrossFit Heights.  Brad is out of town for the next few days so he will be getting out of this workout.  He did say to me right before he left that because there was not a 100% red attendance, the workout needed to teach everyone a lesson. So drop the hammer on this one.  He then laughed and dared you all to come in and try to make it through...on your feet.  Plus you need to come in to save the kittens.

All Gyms Ultimate Halloween Party 

 Friday WOD

Burpee Pull ups

Dips

Donkey Kicks

15-13-11-9-7-5-3-1

13-11-9-7-5-3-1

11-9-7-5-3-1

Cool Down

Hollow Rocks

150-100-75

Advanced • Intermediate • Foundational

Scale to capabilities

 

Brings a smile to my face

Every day I get to Crossfit Heights at 3:30 and every day Mindi shows up around 4:00 which always brings a smile to my face. It's a great feeling as a coach to always see that first client show up. It makes you feel like you are doing something right, something that is making a difference in someone's life. I feel like all of us coach's must be because we put our clients thru hell and they still show up three to five times a week. I truly would like to thank each and everyone of you for your time and effort you put into Crossfit Training. Without you Crossfit Heights would still just be a old worn down building.

Thursday

3 Deadlifts (65% max)

5 Burpees/Box Jumps

7 DB Power Snatch 

8 • 6 • 4

Cool Down

Strict Press 40 • 30 • 20

Advanced • Intermediate • Foundational
 

Brings a smile to my face

Every day I get to Crossfit Heights at 3:30 and every day Mindi shows up around 4:00 which always brings a smile to my face. It's a great feeling as a coach to always see that first client show up. It makes you feel like you are doing something right, something that is making a difference in someone's life. I feel like all of us coach's must be because we put our clients thru hell and they still show up three to five times a week. I truly would like to thank each and everyone of you for your time and effort you put into Crossfit Training. Without you Crossfit Heights would still just be a old worn down building.

Thursday

3 Deadlifts (65% max)

5 Burpees/Box Jumps

7 DB Power Snatch 

8 • 6 • 4

Cool Down

Strict Press 40 • 30 • 20

Advanced • Intermediate • Foundational
 

Assume the Position

Andy finished today's WOD and like the rest of us ended up flat on his back. This WOD had to be one of the most difficult WOD's we have ever done and I just wanted to say how proud I was of everyone and the effort they put forth. Great Job Team.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Benchmark Wednesday

"CFT"

One Max Rep of:

Strict Press

Dead Lift

Back Squat

Cool Down

1 Mile Run

For those not interested in finding there One Max Rep (Colette)

Yes, i'm the head coach but she is still the boss.

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

ASMRAP in 15 minutes
 

Assume the Position

Andy finished today's WOD and like the rest of us ended up flat on his back. This WOD had to be one of the most difficult WOD's we have ever done and I just wanted to say how proud I was of everyone and the effort they put forth. Great Job Team.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Benchmark Wednesday

"CFT"

One Max Rep of:

Strict Press

Dead Lift

Back Squat

Cool Down

1 Mile Run

For those not interested in finding there One Max Rep (Colette)

Yes, i'm the head coach but she is still the boss.

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

ASMRAP in 15 minutes
 

New Recruit

This is Matt's second WOD and when he saw "Dive-bombers" on today's WOD, he along with his wife Barb said what the heck it a Dive-bomber? My response was just a simple smile. Just kidding,I showed both of them but I did it with a smile. :) Great Job Matt and Barb it is a real joy for me to see the excitement in both of your faces and hear the argument of who was driving home because you both couldn't move your arms. Welcome to Crossfit Heights, I can't wait to see more of you two in action.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Tuesday's WOD

Run 200 Meters

25 Weighted Box Jumps

20 DB Power Cleans

15 DB Thrusters

Run 200 Meters

4-3-2 Rounds

Cool Down

Back Squat

1-1-1-1-1

New Recruit

This is Matt's second WOD and when he saw "Dive-bombers" on today's WOD, he along with his wife Barb said what the heck it a Dive-bomber? My response was just a simple smile. Just kidding,I showed both of them but I did it with a smile. :) Great Job Matt and Barb it is a real joy for me to see the excitement in both of your faces and hear the argument of who was driving home because you both couldn't move your arms. Welcome to Crossfit Heights, I can't wait to see more of you two in action.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Tuesday's WOD

Run 200 Meters

25 Weighted Box Jumps

20 DB Power Cleans

15 DB Thrusters

Run 200 Meters

4-3-2 Rounds

Cool Down

Back Squat

1-1-1-1-1

We Understand

Here is a great picture of Nick and Vince working out side by side. This is just another great reason Crossfit is so great. The Coaches do the same workouts as the Clients so we understand how hard these workouts are so we can pick and choose the times when we can push you just a little harder. There is always that one point in every workout that may require a coach to give you a little motivation and these two great coaches are up for the job.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Monday's WOD

Dive Bombers

Sit-ups

Lunges

1st round 10-9-8-7-6-5-4-3-2-1

2nd round 1-2-3-4-5-6-7-8-9-10

Cool Down

Hang Cleans

Increase Weight each Set

1-1-1-1-1

 

We Understand

Here is a great picture of Nick and Vince working out side by side. This is just another great reason Crossfit is so great. The Coaches do the same workouts as the Clients so we understand how hard these workouts are so we can pick and choose the times when we can push you just a little harder. There is always that one point in every workout that may require a coach to give you a little motivation and these two great coaches are up for the job.

Tell your Friends Crossfit Heights will have "FREE" Saturday Workouts for anyone interested in learning about Crossfit. The Class will be from 9:00 to 10:00 AM

Monday's WOD

Dive Bombers

Sit-ups

Lunges

1st round 10-9-8-7-6-5-4-3-2-1

2nd round 1-2-3-4-5-6-7-8-9-10

Cool Down

Hang Cleans

Increase Weight each Set

1-1-1-1-1