CrossFit Energy

Susan B.’s Birthday WOD

Kyle — Mon, 23 Jan 2012 18:06:20 +0000

Welcome to the New Year.. More great people and more great photos..

Kyle — Wed, 18 Jan 2012 22:39:34 +0000

New Hours Starting Saturday 01/07/12……..

Kyle — Fri, 06 Jan 2012 23:06:31 +0000

8:30 am Saturday morning is the new time for “Elite” Class.. You must test into this class!!!

More fun pictures… Also, Family’s that workout together stay together!!

Kyle — Wed, 21 Dec 2011 15:45:19 +0000

Some current pictures of all the “FUN” we have.. :)

Kyle — Wed, 21 Dec 2011 13:07:57 +0000

CardioMMA comes to CrossFit Energy!!

Kyle — Sun, 06 Nov 2011 17:15:50 +0000

This ain’t your mama’s cardio kickboxing!! The evolution of the popular cardio karate workouts continues with our Cardio MMA! Five 5 minute rounds of punches, kicks, muay thai, ground and pound, strength, core and more will get you into the shape of your life….guaranteed! This non-contact, no-partner 30-minute workout is sweeping the nation. Give it a try today!!

Classes: Monday 7:30pm, Sunday 10:00am

Cost: $100.00, 10 class punch card, or $15.00 drop in fee.

Crossfit Energy members: $50, 10 punch card, or $10 drop in fee.

Instructor: Paul Vespoli

Paul Vespoli is a member of CrossFit Energy, and has a background in Kenpo Karate, boxing, and wrestling. His approach to teaching Cardio MMA is to provide a very intense workout that is based on a combination of upper and lower body striking and exercises that complement the combinations being thrown. Cardio MMA is not specifically a self-defense class, but you will get in great shape and learn to throw strikes that will help you if you ever need them.

Excel in Cycling – Pete Gladden

Kyle — Sun, 06 Nov 2011 16:52:37 +0000

We are excited to welcome back Pete Gladden back with his Excel in Cycling classes!

First workout for the 11′-12′ season is on Saturday, December 3rd. Wednesday classes will start promptly at 6:30 PM and end at 8:30 PM. Saturday classes will start at 12 noon and end at 2 PM. This season the classes will run from December 3rd. through February 29th. (There will be no classes December 24th and 31st.) March classes will be a possibility, and run on a “weather dependent” basis. Cost of a single Wed/Sat workout is $10.00, cash or check only. For a family of three a single workout is $24.00. Current clients who I coach receive a discount on single and multi-day passes. Windtrainers are available to rent for $5.00/workout (please reserve 24 hours ahead of time). Punch passes can be purchased for any combination of Wednesday and Saturdays. Multi-day Pass package is $110.00 for 13 workouts.

Please email Pete for more information:

pjgladd@aol.com

http://www.4thehealthofit.net

09/27/11 5rds. 5 Wall Climbs / 10 (5ea. side) Man-O-Wars / 20 Weighted AbMat Sit-ups / 200m run

Kyle — Wed, 28 Sep 2011 09:23:44 +0000

09/26/11 W.O.D. 1min work / :20 sec. Rest

Kyle — Wed, 28 Sep 2011 00:59:06 +0000

Jog around the room

rest – hold a squat

Lunge around the room

rest – hold a squat

Plank

rest – perform AMRAP Push-ups

Burpees

rest – Jumping Squats

Single Jump Ropes

rest – Hold Squat

Jump rope (Rt. foot only)

rest – Hold Squat

Jump Rope (lft foot only)

rest – Hold Squat

Wallballs

rest – hold plank

Plank wallball touches

rest – AMRAP push-ups

Weighted Sit-ups

rest – hold supine position with legs and arms off the ground

09/24/11 Guido…

Kyle — Wed, 28 Sep 2011 00:38:17 +0000

“Guido”

21-15-9

Tire Flips (500/300)

Push Press (95/65)

Burpees

for time: