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