CROSSFIT EAST

Archive for August 2019

Tuesday 20190820

Falkel

25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent

Monday 20190819

Helen

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Elements

GHD sit-ups

Back extensions

Overhead squat

Deadlift

Burpee

Muscle-ups

Farmer carry

Handstand push-ups

Box jump, 30 inch box

Rope climb

400 meters

Kettlebell

Pull-ups

Friday 20190816

21-15- and 9 reps for time of:

Turkish Get-ups, alternating arms

Sots press

Thursday 20190815

3 rounds of time of:

15 deadlifts, 225 lb.

35 overhead squats, 75 lb.

90 double-unders

Time cap: 15 minutes

Wednesday 20190814

What is one piece of advice you’d give to someone thinking about opening a CrossFit affiliate?

The biggest piece of advice I could give is: Invest in your most important asset— your coaches. Investing continually in your coaches’ development, through educational budgets and constant assessments and a constant drive for improvement, is mandatory to create a solid coaching staff. And a solid coaching staff means better customer experience, better retention, more fun and fewer injuries.

Another piece of advice I find myself giving starting box owners often is: Don’t reverse engineer by first setting a price and then seeing what kind of service you can offer based on that price. Instead, look at what service and quality you want to offer and set a price based off of that vision.

Monday 20190812

For time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box

Elements

Deadlifts

Overhead squats.

Clean and Jerk

Double unders

Burpees

Wall ball

Back extensions

Push press

Knees to elbows

Walking Lunge

Kettlebell swings

Jumping pull-ups

Box jump