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Tuesday 12/6/22

Tuesday 12/6/22

Front Squat + Push Press + Push Jerk 1×4
2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Hunsucker & Malone
4 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)

Level 2: Barbell 65/45
Level 1: Barbell 45/35


December challenge! 
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Monday 12/5/22

Monday 12/5/22

Scott VanderSHOOT & Ben Freaking Davidson
6 Sets (1 Set every 2:30)
12×25′ Shuttle Run
15 Strict Abmat Sit Ups

-Rest 5:00-

6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up

Level 2: 1/2 DU’s
Level 1: 60 Single Unders, 10 pushups

*Scale Push-ups to a box/bench/barbell


December challenge! 
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Sunday 12/4/22

Sunday 12/4/22

Metcon
Every minute (10:00)
15/12 Calorie Standing Bike Erg (Or Assault Bike)
-rest 3:00-
Every minute (10:00)
10 Burpee Box Jump Overs (20)


December challenge! 
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Saturday 12/3/22

Saturday 12/3/22

Poke Bowls
Teams of 2
50-40-30-20-10
Calorie Row
Strict Handstand Push Ups
Bench Press (135/95)

Individual Option:
25-20-15-10-5
Calorie Row
Strict Handstand Push Ups
Bench Press (135/95)

Level 2: Bench (95/65) , Reduce reps and/or Pike/Box Push-ups
Level 1: Bench (65/45), Push-ups

Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t round-


December challenge! 
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Friday 12/2/22

Friday 12/2/22

Haupai Pie
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-

Level 2: Reduce Reps or TAHAP
Level 1: 30 reps, Knee Raises

Accessory
3 Sets:
50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)


December challenge!
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Thursday 12/1/22

Thursday 12/1/22

Snatch 10×1
Snatch:
Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets

* Complete a set on the minute (10:00) *

Malasadas (Open 12.1)
7:00 Amrap
Max Burpee to bar (6in target)

Level 2: same
Level 1: Scale Burpee to Up/Downs


December challenge! 
Complete 2 minutes of DUs or DU practice after class. Track your reps on the whiteboard at the gym. Who will be able to claim the title of the 2022 CFA DU champion??

Wednesday 11/30/22

Wednesday 11/30/22

Acai Bowls
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)

Level 2: Thrusters (65/45)
Level 1: Thrusters (45/35) 1,2,3…..10 Runs

Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Tuesday 11/29/22

Tuesday 11/29/22

Power Clean + Hang Power Clean + Push Jerk 4×6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:

* Work up to a Heavy, Unbroken set

Hawaiian Shave Ice
7:00 Amrap
3 Power Cleans (165/110)
5 Box Jumps (30/24)

Level 2: PC’s 115/85, BJ’s 24/20
Level 1: PC’s 75/55, BJ’s 20/14


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Monday 11/28/22

Monday 11/28/22

Snatch Push Press + Overhead Squat 1×4
3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Huli Huli Chicken
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls (20/14)
50ft Overhead Plate Walking Lunge (45/25)

Level 2: 16/12 Assault Bike(13/10 Echo), WB 14/10, Plate Lunge(25/15)
Level 1: 12/9 Assault Bike(10/8 Echo), WB 10/8, Plate Lunge(15/10)


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Sunday 11/27/22

Sunday 11/27/22

Metcon
Teams of 2
3 Rounds
15 Synchro Box Jump Overs (24/20)
30 Power Snatch (115/85)(split)

Individual Option:
3 Rounds
15 Box Jump Overs (24/20)
15 Power Snatch (115/85)

Level 2: Box 20/14, PS 85/60
Level 1: Box 14/10, PS 45/35


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Saturday 11/26/22

Saturday 11/26/22

Food Coma
Teams of 2
150/120 Calorie Assault Bike (Or 120/100 Calorie Echo)
100 Front Squats (115/85)
50 Synchro Bar Facing Burpees

Individual Option:
60/48 Calorie Assault Bike (Or 50/40 Calorie Echo)
50 Front Squats (115/85)
50 Bar Facing Burpees

Level 2: 48/38 Assault Bike, 40/32 Echo, FS 95/65, 40 BFB
Level 1: 38/30 Assault Bike, 32/25 Echo, FS 65/45, 30 BFB

Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Deficit Pushups
10 Ring Rows-Feet Elevated
15 Inverted Skull Crusher
15 Incline Dumbbell Hammer Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 min b/t round-


November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Friday 11/25/22

Friday 11/25/22

CFA is closed today. Please enjoy this At Home WOD!

Post-Feast Nap
For Time
​​1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
400 meter Run (Or 500/400m Row)
20 Handstand Push ups

*Scale run/row distance to meet these times: 5 min, 4 min, 2 min.
*HSPU Scale: Reduce Reps, Pike Push-ups, Push-ups

Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-

* If sandbags are unavailable sub front squat or Handstand Hold *


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Thursday 11/24/22

Thursday 11/24/22

Happy Thanksgiving!

The gym is closed today, but enjoy this At Home WOD if you want to burn some calories before eating that turkey!

THANKSGIVING Football Games at Home
5 rounds
40 Sit-ups
15 Burpees
35 Air Squats


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

Wednesday 11/23/22

Wednesday 11/23/22

Macy’s Thanksgiving Day Parade
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups

Level 2: Push-ups 24-21-18-15-12-9-6
Level 1: Push-ups 21-18-15-12-9-6-3

*Scale Push-ups to a box or barbell

Accessory
10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs

* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *


Changes to Thanksgiving week schedule:
11/23 Wednesday: no 5pm class
11/24 Thursday (Thanksgiving): Closed
11/25 Friday (Day after Thanksgiving): Closed

November challenge! 
Complete 1000 sit-ups in the month of November, and/or walk 30 minutes a day (or 15 minutes after 2 of your daily meals). Warm-up and workout sit-ups count.

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