10 minute AMRAP:
3 Deadlifts, 225#
3 Rope climbs
30' Dumbbell Farmer's carry, 90#
Post time to comments.
Friday, April 20, 2012
Thursday, April 19, 2012
WOD 4.20.12
For time:
800m run
10 rounds of the couplet:
10 Handstand push-up
10 Jumping lunges
800m run
*On the jumping lunges, the back knee must gently touch the ground.
Post time to comments.
Wednesday, April 18, 2012
Private and Semi-Private Sessions
We are happy to announce that X Four Three is now offering private and semi-private personal training sessions. These classes are structured exactly the same as our daily small group classes. The private classes are a one-on-one class and the semi-private class is a two-on-one class size.
These classes are perfect for anyone who enjoys training alone or who is interested in training with just a friend. These sessions are also helpful for people who are looking to get even more personal attention from a CrossFit Level 1 Trainer to help make integration into the daily group classes a smoother transition.
Private and semi-private personal training is available by appointment only.
For more information or to schedule your free intro session email: xfourthree@gmail.com or "like" and message us on our Facebook page: www.facebook.com/XFourThreeFitness
These classes are perfect for anyone who enjoys training alone or who is interested in training with just a friend. These sessions are also helpful for people who are looking to get even more personal attention from a CrossFit Level 1 Trainer to help make integration into the daily group classes a smoother transition.
Private and semi-private personal training is available by appointment only.
For more information or to schedule your free intro session email: xfourthree@gmail.com or "like" and message us on our Facebook page: www.facebook.com/XFourThreeFitness
WOD 4.19.12
3 Rounds for time:
20 Sumo Deadlift High Pull, 75#
10 Overhead Squat, 135#
*Rest exactly 1 minute between each round.
Post total working time to comments.
Stay tuned, we have some pretty cool things in the works. One of which should be announced within the next few days.
20 Sumo Deadlift High Pull, 75#
10 Overhead Squat, 135#
*Rest exactly 1 minute between each round.
Post total working time to comments.
Stay tuned, we have some pretty cool things in the works. One of which should be announced within the next few days.
WOD 4.18.12
"Cindy"
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds and reps to comments.
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds and reps to comments.
Tuesday, April 17, 2012
Cauliflower Mash
 |
| A perfect side dish to any meal and way healthier and tastier than their potato counterpart! |
INGREDIENTS:
-1 large head of cauliflower, organic if possible
-Olive oil
-Salt
-Pepper
PROCESS:
 |
| Blend or process until smooth and creamy. |
-Clean and chop the cauliflower into bite sized pieces.
-Fill a large pot with water and place on the stove over medium/high heat.
-Put cauliflower into pot and bring to a boil.
-Continue to boil cauliflower until soft.
-In a food processor or blender, process until smooth. At this point, slowly add olive oil until a smooth, creamy consistency is reached.
-Add salt and pepper to taste.
Pair this paleo friendly side with any dish you choose!
Monday, April 16, 2012
WOD 4.17.12
21-15-9 reps rounds of:
Power Clean and Jerk, 135#
One-legged squats
Post time to comments.
"Life is better than death, I believe, if only because it is less boring and because it has fresh peaches in it."-Thomas Walker
Power Clean and Jerk, 135#
One-legged squats
Post time to comments.
"Life is better than death, I believe, if only because it is less boring and because it has fresh peaches in it."-Thomas Walker
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