|
|
Join us this Friday, March 12th @ 6:00pm for our first St. Patty’s Day Green Beer and Burpees Partner Workout! Proper GREEN dress required!
Cost $10 / person
WOD (divided between partners)
100 Burpees
2 Beers
75 Burpees
2 Beers
50 Burpees
2 Beers
25 Burpees
2 Beers
FOR TIME:
Plan on this taking a little bit of time… unless you have a beer bong and a designated driver!
It’s a Pot Luck so please bring something to share!
We’re all Irish on Friday!
Beginner Bootcamp Every Saturday @ 9:45am – 10:45am
Let’s see…description? It’s like nothing you have ever done before. CrossFit is an experience. Once you try it, you will be hooked. Recently, we have had several new clients that were hesitant about coming. They were worried because “bootcamp” sounds very intimidating, too hard, too much for their body to handle. They found themselves pushing themselves farther than they ever have; found that their will was much stronger than they ever thought. These “newbies” made us very impressed! They left knowing that they gave it there all, completed the workout and THANKED US! Then in the next sentence, “When is the next class?”.
We are all about form and functional movements. With each workout, you are guaranteed a full body workout. Some movements might be new to you, but you will leave being an expert at them.
“Beginner” Bootcamp is held at our new location of 1930 N. Cleveland-Massillon Road!!! First time is FREE!!!!! After that, only $20 a session.
Days
- Monday 5pm – 6pm
- Wednesday 4pm – 5pm
- Saturday 9:45-11:00am
Plan on arriving around 5-10 minutes early.
This workout will last approximately 1 hour, including warm-up, workout, and cool-down.
Make sure you wear comfortable clothes and a smile 
Please let us know if you are attending!
Cell (330) 606-0106 Kyle
 We all wish David a happy B-Day.. David is the one on the floor:) Join us for our experienced Bootcamps every Tuesday and Thursday night at 5:45pm and Saturday at 8:45am. These are both held at 1930 N. Cleveland Massillon Road, Bath, 44333.
Cost is $20 per person. (FIRST TIME FREE!)
Each Bootcamp lasts approximately (1) hour, including warm-up, workout and cool-down.
If you would like to “experience” what a bootcamp is all about, come get a free taste of our Beginner Bootcamp on Monday 5-6pm and Saturdays at 9:45am. Same thing, they last approximately (1) hour. FIRST TIME IS FREE~ After that it’s only $20 a session.
Fundamentals Class
Dates: Please Call or Email to set-up an appointment
330-606-0106
cost: $135 – 5 sessions
Mignon Steere
 Mignon Steere passed away on February 11, 2010.
She had a zest for life and she spread positive energy to everyone she knew. Mignon always put others first and had a special way of radiating joy with her infectious smile.
Born in Allentown, Pennsylvania, she graduated from Drexel University where she received the award as the Most Outstanding Senior Woman. In 1970, she started her career in retailing at Abraham & Straus in New York City where she met Bill. They were married in 1975 and moved to Akron so Bill could join the family business. They would have been married 35 years in June. Mignon’s marriage with Bill was the essence of love, devotion, laughter, fun, and wonderful shared experiences. Their two sons, Brock and Brian, were the love of Mignon’s life. She basked in pride that they epitomized her greatest accomplishment as a mom.
Mignon loved to maximize every minute of the day. In addition to juggling family and friends, she was an avid volunteer for numerous organizations including Sumner Home, The Women’s Board of Children’s Hospital, and The Akron Public Schools, where she received the award at Portage Path Elementary School as volunteer of the year.
The great outdoors and exercise were Mignon’s passions and she was an inspiration to others. She taught fitness classes at Bill’s company and Akron General Wellness Centers and was an avid participant at Cross Fit Energy.
She is survived by her husband, Bill; sons, Brock and Brian; daughter-in-law, Lara; mother, Dorothy Evans; and sisters, Kathleen Kareyva and Carol Flato…. and of course by all her dearest friends.
“Don’t cry because it’s over, smile because it happened.”
Warm-up:
1 mile run
30-20-30
Stretch..
WOD:
100 Burpees for time:
Warm-up:
60 ft Inchworm
Jump Rope
Stretch
WOD:
5 Rds of 1 min on , 1 min off (1 person will row at a time)
Men have to hit 300 meters every minute or for every (5 meters) they are under their partner will have to perform 5 Burpees, (250m for women)
Wallballs – 100 ea. if you drop the ball, step away from the wall or drop the ball below shoulders your partner must perform 5 Burpees
Warm-up:
60 ft Inchworm
Stretch..
WOD#1:
Lumberjack 20
Deadlift / 400m Run
K.B. Swings / 400m Run
Overhead Squats / 400m Run
Burpees / 400m Run
Pull-ups / 400m Run
Box Jumps / 400m Run
D.B. or (Barbell) Squat Cleans / 400m Run
WOD#2
15-12-9
K.B. Swings
Box Jumps
Pull-ups
For time:
Warm-up:
1 mile run
30-20-30 x 2
WOD:
50 x Bodweight Deadlifts
then
50-40-30-20-10
Double Unders
Overhead Weighted Lunges (45,25)
For time:
10am WOD:
8 Rds – 8 Reps
Deadlifts
Power Cleans
Front Squats
Push Press
Push-ups on the bar
For time:
–Your hands cannot leave the bar for the whole 8 Rds, if they do you must start the round over and perform 6 Burpees–
Warm-up:
1 mile run
Stretch
WOD:
5 Rds
1 Min Max Wallballs
1 Min Max Inverted Rows
400 meter run
Each round is for 6 min. If you finish in under 6 min. You get that amount of time to rest.
WOD:#2
Sectionals WOD #3
500 Meter Row
15 OHS (95/65)
500 Meter Row
15 Toes to Bar
2 Rds for time:
Warm-up:
60 Ft Inchworms
30-20-30
WOD:
1 mile Run
50 GHD Sit-ups
800 meter run
40 Pull-ups
600 meter run
30 Push Press
400 meter run
20 Burpees
Warm-up:
500 meter row
30-20-30
60 ft Inchworms
WOD:
400 meter Run
15 Clean and Press
15 Abmat Sit-ups
400 meter Run
20 Wallballs
20 KB Swings
400 meter Run
20 Box Jumps
20 Double Unders
2 Rds for time:
Warm-up:
60 ft Inch worms
30-20-30
WOD:
1987 meters Row or Run or both
49 reps of the following:
Floor to Overhead (95/65)
Wallballs
Ring Dips
K.B. Ground to Overhead
Warm-up:
Inchworms
Dynamic Stretching..
WOD: 10-15-20
Plyometric Burpee w/ Lateral Jump
Box Jumps
Donkey Kicks (50 reps)
 
PM Bootcamp (Couplets) 3-6-9-12-15 reps
Lateral jumping Burpees (# ea. side) – Box Jumps (as high as possible)
Push-ups – Mountain Climbers (# ea. side)
Jumping Squats – K.B. Swings
Here are some pics from the WOD’s..
Great work everyone..
Warm-up:
Dynamic workout together
WOD: “Team Workout”
Partner Rowing – (Pace Setters) – 1000 meters (changing every 250 meters)
Box Jumps – (One person jumps then their partner – repeat)
Partner Push-ups – (clapping in the middle)
Wallballs – (15 Wallballs per partner at a time)
Continue until each set of persons on each team have completed the rowing
Warm-up:
Inchworms – 60 ft
Dynamic Stretch
WOD:
“Teams of 3″
15 Wallballs ( everyone )
100 Push-ups (1 person works at a time)
150 Sit-ups ( 2 people work at a time)
200 Lunges (everyone works at a time)
15 Burpees ( everyone )
Warm-up:
60ft Inchworm
Stretch..
WOD:
“Michael”
Warm-up:
60 Ft. Inchworms
5-10-15 x 3
WOD:
10 Rds:
10 Pull-ups
10 Ring Dips
10 Jump Squats
For time:
Warm-up:
Inch worms
Stretch..
WOD:
3 Rds.
40 Double Unders
50 GHD Sit-ups
50 GHD Back Ext
For time:
|
|
