12/3/14 Workout of The Day, CrossTrain Sports Club

 Warm Up
5 Minute Jump Rope



WOD
800m Run
21 Thrusters (95,65)
21Chest to Bar
1 Minute High Knees
600m Run
15 Thrusters (115,75)
15  Chest to Bar
1 Minute High Knees
400m Run
9 Thrusters (135,95)
9 Chest to Bar

12/1/14 checkout the workout of the day

Warm up 800m run 
3 Rounds

400m sprint 
12 Overhead Squats (115,75)
200m sprint
20 thrusters 

11/26/14 Happy Thanksgiving !

Warm Up
200 Jumping Jacks  



15 Minute AMRAP
1 Front Squat
5 Chest to Bar Pull-ups
2 Front Squats
10 Chest to Bar Pull-ups
3 Front Squats
15 Chest to Bar Pull-ups

Gobble, Gobbble, Gobble, here is the holiday schedule at The CrossTrain Sport Club

GOBBLE, GOBBLE, GOBBLE, GOBBLE, GOBBLE!!!!

Here is the breakdown of the Holiday Schedule:
Wednesday –  9 AM CrossBox , Their will be no night schedule with open training until 4pm
Thursday –Eat lots of Turkey , a home workout will be posted
Friday – No scheduled classes, Their will be three different workouts to choose from.

Saturday – Regular Class schedule.

11/20/15 Check out the workout of the day at The CrossTrain Sports Club

5 min jump rope 

10 Rounds of:
10 push-ups
5 chest to bar pull up 
9 Box Jumps
6 Kettlebell Swings 

Close out

200 sit ups 

11/19/14 Check out the workout of the day at The CrossTrain Sports Club

 5 Minute Jump Rope


30-20-10
 Chest to Bar Pull Ups
Alternating  Pistols
Deadlifts(50% Max)


Closeout
200 Sit Ups

CrossBox at The CrossTrain Sports Club

Posted via Blogaway

11/18/14 Great day for fitness at The CrossTrain Sports Club

800m run 

3 Rounds
15 Burpees
10 Hang  Cleans
7 Front Squats 

100m sprint 

Close out 

100 sit ups 

11/17/14 Great day for fitnes at The CrossTrain Sports Club

 3 Minute Jump Rope
 3 Rounds
20 Shoulder to Overhead
20 Wallballs
Then
5 Minute Jump Rope
Then
30 Kettlebell swings

11/12/14 Great day for fitness at The CrossTrain Sports Club

800m run

1 Round

30 Clean and Jerks 
 50 Trx Push ups

CloseOut
50 Wall Ball situps

10/12/14 Check out the

 Warmup 

800m run 

10 Rounds 
5 Front Squats 

10 burpees 

11/11/ 14 Great day for fitness at The CrossTrain Sports Club

800m run 

5-10-15-20-15-10-5
Squat Jumps

Walking Lunges

Push ups

Sit ups

11/10/14 Great day for fitness at The CrossTrain Sports Club

800m run 

30 Wallballs (20/14)
30 Kettlebell Swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs

200 sit ups 

11/6/14 Check out the Workout of the day at The CrossTrain Sports Club

800m run



3 Rounds

200m Sprint
15 Overhead Squats
 30 Chest to Bar Pull-ups
15 Overhead Squats 
 20 Chest to bar pull - ups
100m sprint 

11/5/14 Check out the Workout of The Day at The CrossTrain Sports Club

800m run 


100m sprint
21-15-9
Wallballs
Burpees
100m Sprint 


50 tire flips

11/ 5/14 Check out the Workout of the Day at The CrossTrain Sports Club

800m run 

WOD
100m sprint 
21-15-9
Wallballs
Burpees
100m Sprint 

The CSC in Chelmsford, Ma. is now offering TRX Suspension Training, Group Exercise classes.

What is Suspension Training?

  TRX Training is a revolutionary method of leveraged body weight exercise. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.
Suspension Training body weight exercise develops strength, balance, flexibility and core stability simultaneously. Every, TRX class at The CrossTrain Sports Club, offers each of these key unique benefits.
 
   TRX exercises allow for the use of multiple planes of motion and work multiple muscles and joints simultaneously. Traditional weight training often only works one muscle at a time and the TRX forces you to use normal coordinated muscle effort, used to complete most everyday activities. Plus the TRX classes at The CSC are fun and different and we promise you won’t be bored.

The CSC in Chelmsford, Ma. now offers Group Strength training classes!. If your not currently doing resistance training, here are a few reasons why you should be.

Learn to Maximize your time , and get Maximum Results

   In recent years, many studies have been published showing the benefits of weight training for women, yet many women avoid weight training because they don’t want to “get big” and stay lean instead. Some women feel like time on the treadmill is enough. However if you are avoiding weights, for whatever reason, here are some points that demonstrate its value to your overall health.

Weight Training Will Help You Lose Body Fat:

The average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. Lean muscle also increases your resting metabolism, which can help you burn more calories all day long.

Gain Strength, Not Bulk:

Women typically don’t gain size from weight training because of body structure and hormones. Muscle tone is much more likely than mass and bulk for women.

Fight Against Physical Injuries:

Do you have back pain or arthritis? Strength training will help build muscle and stronger connective tissues for joint stability, which helps prevent injury. Are you worried about osteoporosis? Weight training can increase spinal bone density by up to 13% in just six months!

Lower Your Risk for Heart Disease and Diabetes:

Lower your cholesterol and blood pressure with weight training. Add some cardiovascular to that routine and really maximize the benefits of weight training. Weight training also has been shown to improve the way the body processes sugar, which may ultimately reduce the risk of diabetes.

Get Energized!

Weight training not only helps to make your body run more efficiently, but can also improve the quality of your sleep. Both of these aspects will help you feel more energetic all day long!

Check out the Group Training classes at The CrossTrain Sports Club , in Chelmsford, Ma.

 

  Sure, you’ve probably taken fitness classes before — but classes a The CrossTrain Sports Club  are unlike any other you’ve ever experienced before. From the camaraderie and support of theCSC community to the proven results of our high-intensity uniquely designed classes  , you won’t find more effective, empowering fitness classes out there.

 No matter your fitness goals or your current fitness level, our CrossTraining classes are for you — at The CrossTrain Sports Club  we welcome anyone to our hit-free, high-impact fitness classes. All you need is the drive to succeed, our trainers will do the rest!

11/3/14

 800m run 

3 Rounds
500m sprint 
12  Deadlifts
21 Box Jumps 

200 crunches 

11/1/14 Check out the Workout of the day at The CrossTrain Sports Club

1 round 
100 Jumping jacks 
90 Air Squats
80 Sit-ups
70 Walking Lunges
60 Burpees
50 Diamond push ups 
40 Regular push-ups 
30m sprint

20 Tire slams 
10 M sprint 

10/31/14 Happy Halloween ,from The CrossTrain Sports Club

 

1600m run

2 rounds 

200m sprint 
21 Hang Cleans 
400m  jog 
15 Hang Cleans
800m jog 
9 Hang Cleans

100m sprint 

10/30/14 Great day for fitness at The CrossTrain Sports Club

200 Jumping Jacks 

4 Rounds
200m Medicine Ball  Run
400m Sprint (no medicine ball) 

20 WallBall 

10/29/14 Great day for fitness at The CrossTrain Sports Club

800m run

5 rounds 

 8 clean and press 

40 tire jump squats 

Skill

200 tire slams 

Group Training for results at The CrossTrain Sports Club

10/22/14 Great day for fitness at The CrossTrain Sports Club

800m run

4 rounds
100 Jumping Jacks
20 Kettlebell swings
100m run

10/16/14 Great day for fitness at The CrossTrain Sports Club

 Warm Up
800m run

4 Rounds

15 Clean and Press
50m Sprint
15 Tire Jump Sqauts
50m Sprint 

10/15/14 Great day for fitness at The CrossTrain Sports Club

 Warm up 800m run

5 Rounds 

5 Man Makers

100m sprint 

Skill 200 Sit ups 

 

10/14/14 Great day for fitness at The CrossTrain Sports Club

800m run warm up
 

4 Rounds
21 Hang Cleans
15 Front Squats
20 TRX jump Squats 

50 Tire Flips

10/13/14 Great day for fitness at The Crosstrain Sports Club

800m run 

5 Rounds 

15 Kettlebell Swings 

200m run 

15 WallBall

200m run 

15 TRX Push ups 

10/11/14 Group Training Schedule, CrossTrain Sports Club

8AM - 2PM 

Open Workout (workout of the day) 

9AM TRX Training 

9:30AM High Intensity Weight Training 

10AM CrossBox 

10:30 AM High Intensity Weight Training 

11AM CrossBox Kids 

11-2 Open Training 

10/10/14 Great day for fitness at The CrossTrain Sports Club

800m run 

50 Wallballs
40 Burpees
30 Wallballs
20 Burpees

10 Wallballs

20 Tire Flips 

10/9/14 Great Day for Fitness at The CrossTrain Sports Club

Warm Up
300 Jumping Jacks


5 Rounds

10 Kettlebell Swings
10 Box Jumps
50 Meter Sprint

Skill
200 Crunches

10/9/14 Group Training Schedule at The CrossTrain Sports Club

Group Training Schedule
 7am TRX Suspension Training  , 9AM CrossBox,  5 PM CrossBox Kid's  , 6PM CrossBox , 6::30 High Intensity Weight Training , 7PM CrossBox, 7;30 - 8:30 Open gym

  . Please show up for your chosen class 10 minutes early to warm up.

10/8/14 Great day for fitness at The CrossTrain Sports Club

Warm Up
800m run


4 Rounds
20 Lunges
100m sprint
10 Lunges
50m Sprint
6 Lunges
20 Meter Sprint

Skill
200 Sit Ups

10/8/14 Group Training Schedule at The CrossTrain Sports Club

10/8/14 

Group Training Schedule , 7am Wieghts for Woman , 9AM CrossBox, 5 PM TRX Training , 5:30 Weight Training for Women, 6PM CrossBox , 6:30 TRX Training  . Please show up for your chosen class 10 minutes early to warm up.

10/6/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

10 KGB swings 

50 sit ups 

50 push ups 

50 mountain climbers 

10/1/14 Great Day for Fitness at The CrossTrain Sports Club

 800m run




3 round
30 Tire Jump Squats 
30 Wallballs
 20 Deadlifts


Skill
200 Sit ups 

9/30/14 Great day for Fitness at The CrossTrain Sports Club

WOD
4 rounds 
10 Burpee Box Jumps
20 Kettlebell Swings 
3 laps  

9/25/14 Great day for fitness at The CrossTrain Sports Club

800 run 

20min AMRAP 

10 Front  Rack Squats 

50m sprint

50 Sit ups 

50 m sprint 

9/24/14 Great day for fitness at The CrossTrain Sports Club

800m run 

3 rounds 

5 man makers 

100m run 

5 bear complexes 

100m run 

9/20/14 Great day for fitness at The CrossTrain Sports Club

WOD
40 Wallballs 
200m Medicine ball run 
30 Snatches 
200m Medicine ball run 
20 Front Rack Lunges 
200m Medicine ball run 
30 Snatches
200m Medicine ball run 

40 Wallballs

9/19/14 Great day for fitness at The CrossTrain Sports Club

1600m run

15-14-13-12...1
   Wall Ball
   Situps
   Squats
   Situps

1600m 

9/17/14 Great day for fitness at The CrossTrain Sports Club

800m run

 4 rounds 

10 Thrusters

10 bar jump burpees 

100m run 

50 tire flips 

9/16/14 Great day for fitness at The CrossTrain Sports Club

15-14-13-12...1
   Wall Ball
   Situps
   Squats
   Situps

9/15/14 Great day for fitness at The CrossTrain Sports Club

Warm Up 

800m run 

5 minute jump rope 

  3 Rounds 

 20 kb swings 

100 m 

20 push ups

100m 

20 tire jump squats 

100m run 

100  jumping jacks

100m run 

100 sit-ups 

100 m run 

9/12/14 Great day for fitness at The CrossTrain Sports Club

3 Rounds
400m run
20 Kettlebell Swings (2,1.5)
10 Incline tire push-ups 

10 decline tire push ups 

9/11/14 Great day for fitness at The CrossTrain Sports Club

 4 Rounds 
10 Deadliftst

50 m sprint

10 Front Squats

50m sprint 

 

9/10/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

     20 burpees

     40 situps

     20 wall ball

     400m

9/9/14 Great day for fitness at The CrossTrain Sports Club

WOD
10-9-8-7-6-5-4-3-2-1
Tire jump squats 
Thrusters

8/8/14 Great day for fitness at The CrossTrain Sports Club

 4 Rounds 

 20 Wall Ball Throws 

20Kb Swings 

50 push ups 

50 meter run 

9/5/14 Great day for fitness at The CrossTrain Sports Club

Warm Up

1600M run


4 Rounds
100 Jumping Jacks
5 Man Makers
100m Sprint 

www.CrossTrainsportsclub.com

9/4/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

     20 wall ball

     20 jump squats

     200m

www.crosstrainsportsclub.com

www.crosstrainsportsclub.com

9/3/14 Great day for fitness at The CrossTrain Sports Club

4 Rounds

   10 clean and jerk

   40 situps

   400m

9/2/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

    20 pushups

    20 lunges

    200m

8/29/14 Great day for fitness at The CrossTrain Sports Club

Warm up

800m 

4 Rounds

10 Thrusters 

200m run 

20wall Ball

8/28/14 Great day for fitness at The CrossTrain Sport Club

Warm Up
800m Run 


4 Rounds

   30 wall ball

   200m

   30 KB swings

   200m

8 /29/14 Great day for fitness at The Crosstrain Sports Club

3 - 1 min rounds of each
jump rope
jump squats
jumping jacks
lunges
plank

Posted via Blogaway

8/26/14 Great day for fitness at The CrossTrain Sports Club

10-9-8-7-6-5-4-3-2-1
burpees
situps
100m

Posted via Blogaway

8/23/14 Great day for fitness at The CrossTrain Sports Club

Warm Up
800m run 


4 Rounds

   5 bear complexes

   400m

8/20/14 Great day for fitness at The CrossTrain Sports Club

Warm up
800m run

20 min AMRAP
    10 lunges
    20 wall ball
    30 jumping jacks
    400m

8/19/14 Great day for fitness at The CrossTrain Sports Club

Warm Up
800m Run 


5 Rounds

   5 clean and jerk

   20 situps

   200m

 

 

8/18/14 Great day for fitness at The CrossTrain Sports Club

4 Rounds
20 burpees
200m

Posted via Blogaway

8/16/14 Great day for fitness at The CrossTrain Sports Club

 1600 m run
Warm up

 3 Rounds
 10 Front Squats
10 Push Press
10 Overhead Squat
 200m run

50 Tire Flips

8/15/14 Great day for fitness at the CrossTrain Sports Club

Warm up
800 m
3 rounds

10 50 meter farmer carries
10 50 meter sprints

50 tire slams

Posted via Blogaway

8/14/14 Great day for fitness at The CrossTrain Sport Club

Warm Up
800 m run

 4 Rounds
 10 Clean and Press
200m Run
20 TRX Jump Sqauts
400m run

50 Tire Flips

8/11/14 Great day for fitness at The CrossTrain Sports Club

Check out this blog "8/11/14 Great day for fitness at The CrossTrain Sports Club " http://crosstrainsportsclub.blogspot.com/
Posted via Blogaway

8/7/14 Great Day for fitness at The CrossTrain Sport Club

warm up
800m run

 4 Rounds
15 Wall Ball Throws
20 Tire Jump Squats
15 Kettle Bell Swings
20 Tire Jump Squats

50 Tire Flips

8/6/14 Great day for fitness at The CrossTrain Sports Club

4 Rounds
3 man makers
50 jumping jacks
3 man makers
50 mountain climbers

Posted via Blogaway

 800m Run


5 Rounds
   10 clean and jerk
   50 jumping jacks





Skill
70 Wall Ball Throws 

CrossBox for Kids at The CrossTrain Sports Club $49.99 a month

Posted via Blogaway

Great day for fitness at The CrossTrain Sports Club 8/1/14

50-40-30-20-10
pushups
situps
400m


Posted via Blogaway

7/31/14 Great day for Fitness at The CrossTrain Sports Club

 1600m run

20 min AMRAP

    20 wall ball

    20 situps

    20 squats

    20 KB swings

Nikki Silva has lost 54 pounds since January at The CrossTrain Sport Club, congratulations Nikki!

   Nikki Silva of Lowell , Ma . has lost fifty four pounds in six months while training at The CrossTrain Sports Club. Nikki was the winner of The Spring Slimdown Contest at The CrossTrain Sports Club, losing 16lbs pounds and 8%

body fat in two months. Nikki, started doing the CrossBox classes, and now does the TRX Suspension Training and CrossTraining classes as well. Congratulations, Nikki on all your success.  keep training hard!

7/30/14 Great day for Fitness at The CrossTrain Sports Club

4 Rounds

   10 Hang Cleans

   200m 

   10 burpees

   200m

7/29/14 Great day for fitness at The CrossTrain Sports Club

 warm up
800m run


5 Rounds
   10 DB Row - Pushups
   50 jumping jacks
   400m