http://crossfiteast.com/action/index.php/Home/ CrossFit East – Forging Police Fitness en tj@crossfiteast.com Copyright 2012 2012-05-17T21:39:03+00:00 http://crossfiteast.com/action/index.php/weblog/announcement_crossfit_endurance_certification/ Saturday, May 08, 2010 - Sunday, May 09, 2010
Go to the events page for more details ]]> 2010-03-02T16:35:51+00:00 http://crossfiteast.com/action/index.php/weblog/f3_program_graduates/
Nice Job Folks.
Monday 01-18-20
March Madness Course Announcements
F3 Facillitator Program LEO Only
March 6-7, 2010
March 8-9, 2010
Crossfit Games Sectionals / Regionals
March 13-14, 2010 TBA
March 15, 2010 TBA
Muscle Release and Therapy Instructor
March 18-19, 2010
March 20-21 2010
Click here for Info:Trigger Therapy Instructor

WU
5 rounds of 10 reps
wallball and Handstand pushups
WOD
Deadlift
5 reps at 255
rest 2 minutes
repeat 7 rounds

Deadlifts Article]]> 2010-01-18T19:37:52+00:00 http://crossfiteast.com/action/index.php/weblog/07-19-09/ WOD 2009-07-18T22:31:34+00:00 http://crossfiteast.com/action/index.php/weblog/03-13-09/ WU 10,9,8,7,6,5,4,3,2,1 Burpees, Sampson Stretch WOD For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps WOD

WU
10,9,8,7,6,5,4,3,2,1
Burpees, Sampson Stretch
WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

]]> 2009-03-12T21:22:34+00:00 http://crossfiteast.com/action/index.php/weblog/03-11-09/ Rest WOD 2009-03-10T21:16:34+00:00 http://crossfiteast.com/action/index.php/weblog/02-26-09/ Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps WOD

Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
]]> 2009-02-25T20:40:34+00:00 http://crossfiteast.com/action/index.php/weblog/02-18-09/ Warm Up Run 1/2 Mile run The Burgener Warmup 05 minutes Run 1/2 Mile run "Over Head Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead Squats Pull-ups WOD

Warm Up
Run 1/2 Mile run
The Burgener Warmup 05 minutes
Run 1/2 Mile run

"Over Head Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead Squats
Pull-ups




]]> 2009-02-18T21:14:34+00:00 http://crossfiteast.com/action/index.php/weblog/march_4_2009/ Rest WOD

Rest ]]> 2009-02-03T21:19:34+00:00 http://crossfiteast.com/action/index.php/weblog/02-02-2009/ Warm Up Run 1.5 mile 3 sets 10 front squats with 55lbs WOD 10 rounds for time of: 255 pound Deadlift, 5 reps Rest exactly 1 minute between lifts WOD

Warm Up
Run 1.5 mile
3 sets 10 front squats with 55lbs

WOD
10 rounds for time of:
255 pound Deadlift, 5 reps
Rest exactly 1 minute between lifts


]]> 2009-02-01T22:06:22+00:00 http://crossfiteast.com/action/index.php/weblog/01-31-2009/ WOD Row 1,000 Meters Run ½ mile Row 1,000 Meters Run ½ mile For time May 9th, 2009, CrossFit East, 4501 Capper Road, Jacksonville, FL 32218 Attendance Limit: 50 Sign Up: http://www.regonline.com/NutJacksonFLMay2009 WOD

WOD
Row 1,000 Meters
Run ½ mile
Row 1,000 Meters
Run ½ mile
For time

May 9th, 2009, CrossFit East, 4501 Capper Road, Jacksonville, FL 32218
Attendance Limit: 50
Sign Up: http://www.regonline.com/NutJacksonFLMay2009]]> 2009-01-30T22:06:14+00:00