9/29/12

Teams of 2 complete the following:

1. 12min to find a 1RM Clean and Jerk

rest 3min

2. 15min AMRAP

150 double under buy in

10 Pull ups

10 Burpees

*Post results to comments

Announcement: This saturday 9/29 regular classes will be at 10 and 11am.  B.O.B tryouts will begin at 12-2pm. Please check heat times on the Events tab and arrive to early to warm up.

 

“I know that you believe you understand what you think I said, but I’m not sure you realize that what you heard is not what I meant.”
– Robert McCloskey

Tips to reduce IT band syndrome

Please welcome our new on-ramp grads!

Lisa

Amy

Val

9/28/12

1. 3RFT
20 Goblet squats 32/24kg

10 Push ups

rest 5min

2. 3RFT

200m run

10 Kb swings 32/24kg

rest 5min

3. 3RFT

15 Wall balls 20/14

15 Med ball sits ups

 

Announcement: This saturday 9/29 regular classes will be at 10 and 11am.  B.O.B tryouts will begin at 12-2pm. Please check heat times on the Events tab

 

“Depend on the rabbit’s foot if you will, but remember it didn’t work for the rabbit.”
– RE Shay

Speeding recovery from exercise

9/27/12

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

Announcement: This saturday 9/29 regular classes will be at 10 and 11am.  B.O.B tryouts will begin at 12-2pm. Please check heat times on the Events tab

 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results” – Ken Blanchard

CrossFit: Where Navy SEALs and Pregnant Soccer moms help each other get ripped

 


9/26/12

1.  EMOM for 10mins perform 1 Split Jerk

*You will start at 65% of your 1RM Push Press weight from 9/10/12. If your 1RM weight is less than 200# you will increase by 5lbs. each minute, if your 1RM is more than 200lbs. you will increase by 10lbs. each minute.  If you fail a rep, try again the next minute.  If you fail it again, go down.

2.  Weighted Chin Up: 5mins to build to a 1RM.  Then every :30 for 5mins perform 1 rep – heaviest possible

*Post results to comments

 

“Honesty and integrity are absolutely essential for success in life – all areas of life.  The really good news is that anyone can develop both honesty and integrity.” – Zig Ziglar

Vitamin D For Optimal Testosterone Levels and Body Comp

9/25/12

1.  Max Distance Med-Ball Toss – 3 Attempts

2.  Max Distance Triple Jump – 3 Attempts

3.  For Time:

25 HSPU
25 Double Unders
50 Anchored Sit Ups (advanced: T2B)
25 Double Unders
25 Burpees

*Post results to comments

 

“To live is to suffer, to survive is to find some meaning in the suffering.” – Friedrich Nietzsche

Girls Should Lift Heavy Weights Too

9/24/12

1.  15mins:  Max Height Box Jump

2.  3min:  Run 400m + Max Pull Ups

Rest 1min

2mins:  Max Back Squat @ BW/75% BW

Rest 1min

1min:  Max Ring Dips

*Post results to comments

 

Heat times and workouts have been announced for the Battle of the Boxes tryout on Sat, Sept 29th.  Click on the link on the sidebar and be sure to ask if you have any questions.  Who’s ready to get after it???

“Information is not knowledge.” – Albert Einstein

Nutrition For Healthy Skin – Part 4

NEXT ON-RAMP 11/23

So you’re interested in becoming a part of the community at CrossFit Reviver but not sure what to do. Well you’re in luck; we’ve outlined what you need to do to begin tackling your goals!  Remember, it doesn’t matter what your goals are, we have a program to help you accomplish them.

Step 1: Call us TODAY!

Call us at 248-379-8279 or 248-388-9572 today, to set up your FREE consultation.  At CFR we consult and assess every single person that starts with us.  This allows us to get to know you and your goals, locate any movement restrictions and give proper recommendations for entry to our programs.  A consultation will take 45-60mins and will include:

  • Discussion on goals and injuries / restrictions
  • Introduction to proper nutrition
  • Mobility Assessment
  • On-Ramp commitment
  • Q&A

Step 2: On-Ramp / Intro To Movement

At CFR we’re about moving safely and efficiently. That is why we require ALL new members to complete our On-Ramp course before starting their program. In this course you will learn how to safely and efficiently perform all of the movements we use. The topics/movements covered in this program are sequential and attendance to every class is fundamental to your success. This course is also our way of learning more about you and the way you move. Please understand that ALL movements are scalable and we use progressions to teach everything; no matter what your current fitness level, you can do this! Once you complete this course you will be ready to tackle all the daily workouts with confidence. Here are some more details about the On-Ramp:

  • Schedule: M/W/TH for 4 weeks (12 total classes).
  • Time: 7:30pm – time can change based on attendees.
  • How Often?: A new On-Ramp course will begin every 4 weeks.
  • Size Limit: We limit these classes to 6 people to assure you receive the attention you need.
  • Cost: $165 (same as a one month membership)
  • Missed Classes: If you have to miss a class for whatever reason you will be required to make it up by scheduling a one-on-one session for $25.
  • What if I’m not available during the scheduled On-Ramp classes? Or, I don’t want to wait for the next one to start? No worries, we have individual On-Ramps available by appointment. These consist of 6-9 personal training sessions and 3-6 group classes.  Please contact us for pricing and to schedule your consultation.

To reserve a spot in the next On-Ramp course please contact us. Because class sizes are limited to 6, we require a non-refundable down payment of 50% to reserve a spot.

Step 3: Test Out

If you are an experienced CrossFitter you can “Test Out” by scheduling a one-on-one session for $25. If we feel you’re ready to start Group Classes you will not be required to complete the On-Ramp.

Step 4: Pick a membership option to align with your goals.

We offer several different memberships at CFR and have a wide variety of class times. When you decide what works best for you, simply come to class ready to get to work. To learn more about our offerings visit our Programs and  Schedule and Rates tabs.