Author Archives: Corey

Sunday 26th May ‘13 REST   DAY #3. -2013 Reebok CrossFit Regionals-  Is under way.       Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight … Continue reading →

Saturday 25th May ‘13   -BOX CLOSED- Due to the Rebook CF Regions *Sorry for any inconvenience crew – CrossFit Plus – DAY #2 DONE. -2013 Reebok CrossFit Regionals-   

Friday 24th May ’13 Friday Night at the movies. DAY #1 DONE. -2013 Reebok CrossFit Regionals-  some ridiculous time see on “Jacque” and some frigan heave weight held above the head for 3 reps on the OHS.    

Friday 24th May ‘13 Regionals, DAY #1 of competition. 3 events, 1 day. Good luck to all individual athletes and TEAM competitors. Notice: There will only be 1 class today, 9:30am. Due to the Rebook CF Regions *Sorry for any inconvenience crew – CrossFit Plus –   A] Speed Strength Perform 3-3-3-1-1-1 reps of: -Push press 63-70-77-85-93-100-101% -15 minutes allowed- B] Raw strength Perform 5-3-1 … Continue reading →

Thursday 23rd May ‘13 Rest Day @ CF+ Notice: Tonight’s 6 & 7pm classes will both be OPEN BOX. Due to the Rebook CF Regions Please check out the full CF+ schedulefor the slight alteration to the time table due to the Reebok CF regional 24th – 26th June  *Sorry for any inconvenience crew – CrossFit Plus –     … Continue reading →

Wednesday 22nd May ‘13 Notes: Please check out CF+ schedule for the slight alterations to the time table due to the Reebok CF regional 24th – 26th June A] Raw Strength .1) Perform 3-3-3-1-1-1 reps of: -Front squat 63-70-77-85-93-100-101%   .2) 1&1/4 Perform 3 x 2 reps of: -1 & ¼ front squats, 70% *Rest exactly 90 seconds. B] Conditioning … Continue reading →

Tuesday 21st May ‘13 Notes: Please check out CF+ schedule for the slight vernation to the time table due to the Reebok CF regional 24th – 26th June  A] BB Gymnastics EMOTM, 8 minutes perform Odd minute: -1 Power clean + 1 Hand clean + 1 Power clean, 65% Even minutes: -16 double unders *Notes: ideally each sequence should be … Continue reading →

Monday 20th May ‘13   Notes: Please check out CF+ schedule for the slight vernation to the time table due to the Reebok CF regional 24th – 26th June    A] BB Gymnastics Perform 3-3-3-1-1-1 reps of: -Snatch 63-70-77-85-93-100/101%   B] Conditioning 3 rounds for time of: -5 muscle ups 20 KBS 32/24KG -5 Power snatches 60/40kg -15 minute cap- … Continue reading →

 Sunday 19th May ‘13 REST   Work a weakness Mobility WOD…..
 “Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself … Continue reading →