Crossfit Energy Fundamentals Class
Start Aug. 2nd
5 sessions or 4 weeks
Monday’s 6:15pm-7:15pm
Thursday’s 7:00pm-8:00pm
cost: $135/person or 2 for $125/person
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.” Monday through Friday6:00am, 7:00am, 12:00pm, 1:00pm
Must complete FUNDAMENTALS Class prior to attending a WOD. 10 Session Punch Card for $150.00 for WOD and Bootcamps. MONDAY — 5:00pmTUESDAY/THURSDAY — 5:45pmWEDNESDAY — 4:00pmFRIDAY — 4:30pmSATURDAY — 8:45am and 9:45amFIRST TIME FREE 10 Class punch card for $150 or $20/session
Pick 37 Cards and whichever comes up suit=exercise and number = reps Suits- Sledgehammer swings Wallballs Overhead Walking Lunges (45/25) Rowing Calories Finisher – Weighted Sit-ups w/ partner and Throwdowns w/ partner In Partners: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Warm-up: 400m Run 30 Ft. Inchworms 30 Ft. Lunges w/ Samson Stretch W.O.D. 3 Rds 20 Push Press 20 Box Jumps 20 Wallballs 20 Calories on Rower For time: Warm-up: 60 Ft. Inchworms 60 Ft. Lunges w/ Samson Stretch 800 meter Run WOD: 3 Rds 25 Pull-ups 15 Burpees 400m Run -then 2Rds 10 H.S.P.U’s 40 Double Unders -then 1 Rd 50 Wallballs 50 Box Jumps -then 800m run For time: Warm-up: 5 min Practice Double Unders 30 Ft Inchworms 30 Ft. Lunges w/ Samson Stretch Dynamic Stretching of shoulders and foam roller WOD: 3 Rds 30 Weighted Sit-ups 20 K.B. Swings 100 Singles For time:
Warm-up: 5 min. Jump Rope 30 Ft Inchworms 30 Ft. Lunges w/ Samson Stretch WOD: EMOM for 30 min. 5 Pull-ups 10 Push-ups 15 Air Squats “See if you can make it through all 30 min.” Warm-up: 800m run 30 Ft. Inchworms Dynamic Stretching Go over workout W.O.D. Overhead Barbell Carry 40m 21 Deadlifts w/ same bar Run 800m Overhead Barbell Carry 40m 15 Deadlifts w/ same bar Run 800m Overhead Barbell Carry 40m 9 Deadlifts w/ same bar Run 800m For time: -then- Sit-up circle and Squat Holds while passing dodgeballs (see pics below) Warm-up: 60 ft Inchworms 60 ft Lunges w/ Samson Stretch W.O.D. – “Tabata Couplets” 4 Stations Push-ups/Sit-ups Inverted Row/Tricep Ext (under bar) Row/Rower Seat Knees to Chest Wallballs/Air Squats 6 Rds. Warm-up: Frisbee toss through the tire.. Dynamic Stretching Go over workout W.O.D. L – Left Leg Pistol Squats O – Overhead Squats R – Right Leg Pistol Squats I – Inverted Row “37 reps of each” Warm-up: Frisbee Football Stretch Go over workout W.O.D. “Mignon” 500 meter row 30 Push-ups – 30 Sit-ups – 30 Wallballs 250 meter Row 20 Push-ups – 20 Sit-ups – 20 Wallballs 250 meter Row 10 Push-ups – 10 Sit-ups – 10 Wallballs 500 meter Row For time: Warm-up: 500m Row 150 Double Unders 50 Wallballs WOD: 1000 meter row 50 Thrusters (45,35) 30 Pull-ups For time: Cooldown: 1 mile run |
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