Strength-
Snatch balance and overhead squat 5×5
*complete one set of lifts before moving onto next movement, alternating back and forth*
Wod-
5 rds:
5 pistols each leg
10 ring dips
400 m run
Post time/ weight to “comments”
Archive for September, 2011
Friday 9.30.11
Friday, September 30th, 2011Fall Apparel Is In!
Thursday, September 29th, 2011
Need to update your workout wardrobe? Come in today to see what is currently available. You are welcome to try on these items next time you are at the gym. Also, additional items will be available soon and can be viewed online at CFDM’s online store HERE. Orders will be due by October 8th. Until then, order online or submit order forms available at the gym.
Wednesday 9.28.11
Wednesday, September 28th, 2011Strength-
Back squat 10-10-10-10-10
Good Mornings 10-10-10-10-10
*Find a challenging weight and alternate lifts with little rest between each one.*
Wod-
6rds:
Max rep deadlifts 275#/185#- 30 seconds
Rest 30 seconds
Max rep burpees – 30 seconds
Rest 30 seconds
Post time/weights to “comments”
Tuesday 9.27.11
Tuesday, September 27th, 2011Wod-
6 rds:
200m Sandbag carry
12 clapping push ups
50 m walking lunges OR 50 double unders
12 SDHP 95#/65#
Post time/weight to “comments”
Tasty Tuesday
Tuesday, September 27th, 2011This week:s recipe comes from JK!!
Peanut Butter and Jelly Sandwich
Ingredients:
Natural Peanut Butter or Almond Butter
All natural reduced sugar jelly
Whole grain Bread
Directions:
Really if you do not know how to make a PB&J…the Internet is a useful tool.
JK has “tagged” BOGIE…We will see if you can beat the PB&J
CFDM NEWS:
FREE for FRIENDS October!!!
MEMEBERS-If you have a friend who would like to try Cr0ssFit Des Moines, the month of October is that opportunity. Just email us at info@crossfitdesmoines.com and let us know who will be attending and what time
GENERAL PUBLIC- If you have been searching around for local gyms to try out. We encourage you to take this opportunity as well. CrossFit Des Moines is opening its doors for ANYONE who wants to try CrossFit. For the ENTIRE month of October participation is 100% FREE. Contact us at info@crossfitdesmoines.com and let us know what time you will be attending.
What to Expect- For all new athletes, the coaching staff understands that you are trying CrossFit for the first time and will scale all workouts accordingly. You will feel very welcomed and it will be an experience unlike any other GYM in the Des Moines area.
October Upcomming events - OKTOBERFEST
When: October 22 6:30p
Where: Hessen Haus
Who: All CrossFit Des Moines members and friends
for questions on OKTOBERFEST contact us at info@crossfitdesmoines.com
What’s NEW at CFDM
Monday, September 26th, 2011FREE for FRIENDS October!!!
MEMEBERS-If you have a friend who would like to try Cr0ssFit Des Moines, the month of October is that opportunity. Just email us at info@crossfitdesmoines.com and let us know who will be attending and what time
GENERAL PUBLIC- If you have been searching around for local gyms to try out. We encourage you to take this opportunity as well. CrossFit Des Moines is opening its doors for ANYONE who wants to try CrossFit. For the ENTIRE month of October participation is 100% FREE. Contact us at info@crossfitdesmoines.com and let us know what time you will be attending.
What to Expect- For all new athletes, the coaching staff understands that you are trying CrossFit for the first time and will scale all workouts accordingly. You will feel very welcomed and it will be an experience unlike any other GYM in the Des Moines area.
October Upcomming events - OKTOBERFEST
When: October 22 6:30p
Where: Hessen Haus
Who: All CrossFit Des Moines members and friends
for questions on OKTOBERFEST contact us at info@crossfitdesmoines.com
