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