CrossFit Energy

New Pics from “Murph W.O.D.” 05/15/12

Kyle — Wed, 16 May 2012 00:04:06 +0000

“Murph”

1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run

ATTN: MONDAY KICKBOXING HAS BEEN CANCELED UNTIL FURTHER NOTICE…

Kyle — Tue, 15 May 2012 18:26:45 +0000

Monday evening (7:30pm) kickboxing has been canceled due to scheduling conflicts…

The Sunday class will continue as scheduled!!

Sorry for any inconvenience!!!

ATTENTION: NEW TIME ANNOUNCEMENT!!

Kyle — Mon, 02 Apr 2012 15:39:24 +0000

CLASS SCHEDULE: Beginning April 16th

WOD’S (Workouts of the Day)

Mon – 6a, 7a, 9:30a, 12p, 1p, 5p , 7:30p kickboxing

Tues – 6a, 7a, 9:30, 10:45a kickboxing, 12p, 1p, 5:45p, 7p

Wed – 6a, 7a, 9:30a, 12p, 1p, 4p

Thur – 6a, 7a, 9:30a, 12p, 1p, 5:45p, 7p

Fri – 6a, 7a, 9:30a, 10:45a kickboxing, 12p, 1p, 4:30p

Sat – 8a (ELITE), 9a, 10a

Sun – 10:00a kickboxing

***Must test into the 8am Saturday class***

Fun Pic’s of current W.O.D.’s

Kyle — Tue, 27 Mar 2012 13:07:32 +0000

Susan B.’s Birthday WOD

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

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

Kickboxing comes to CrossFit Energy!!

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

This ain’t your mama’s kickboxing!! The evolution of the popular cardio karate workouts continues with our kickboxing! 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: Mon. 7:30pm, Tues. 10:45am, Fri. 10:45am, Sun. 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 kickboxing 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.

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