CrossFit Colosseum
Feed the Warrior Within!

Archive for the ‘News’ Category

01/04/13

Mon ,01/04/2013

Workout Of the Day

Skill of the week- Candlesticks

” CINDY”

20min AMRAP

5 Pull-ups

10 Push-ups

15 Squats

THE GYM WILL BE OPEN FROM 10AM-2PM TODAY

31/03/13

Sun ,31/03/2013

Workout Of the Day

For Time

1000m row

3 min rest

1000m row

3 min rest

1000m row

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

30/03/13

Sat ,30/03/2013

Workout Of the Day

CrossFit Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below

3 Clean and jerk (135/95 lbs)

3 Toes-to-bar

6 Clean and jerk (135/95 lbs)

6 Toes-to-bar

9 Clean and jerk (135/95 lbs)

9 Toes-to-bar

Sign up for CF  OPEN  13.4

DEMO

Everyone is expected to do an individual warm up in the Back gym prior to their heat.   The Gym will open at 9:30am for Heat 1 to warm up.  If you are visiting the gym  there is a $10 drop in fee.

Easter Weekend  Hours

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

. . . . . . . .

 

29/03/13

Fri ,29/03/2013

Workout Of the Day

Strength – Squat Clean 1-1-1-1-1

10min AMRAP

30 DU

15 Power Snatch @ 75#/45#

Saturday 30 Mar.  Sign up for CF  OPEN  13.4

DEMO

Everyone is expected to do an individual warm up in the Back gym prior to their heat.   The Gym will open at 9:30am for Heat 1 to warm up.  If you are visiting the gym  there is a $10 drop in fee.

This Gym is closed Sunday 24 Mar.

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-2pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

26/03/13

Tue ,26/03/2013

Workout Of the Day

Strength – Hang Power Snatch 1-1-1-1-1

14min AMRAP

15 Push Press @ 115#/75#

30 Walking Lunges

Yoga tonight at 7pm

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-2pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

25/03/13

Mon ,25/03/2013

Workout Of the Day

Strength – Back Squat 1-1-1-1-1

21-15-9

Hang Squat Clean @ 95#/65#

C2B Pull-ups

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-2pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

24/03/13

Sun ,24/03/2013

THE GYM IS CLOSED TODAY

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-12pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

23/03/13

Sat ,23/03/2013

Workout Of the Day

CrossFit Open 13.3

12min AMRAP

150 Wall Balls @ 20#/14#

90 DU

30 MU

Saturday 23 Mar.  Sign up for CF  OPEN  13.3

DEMO

Everyone is expected to do an individual warm up in the Back gym prior to their heat.   The Gym will open at 9:30am for Heat 1 to warm up.  If you are visiting the gym  there is a $10 drop in fee.

This Gym is closed Sunday 24 Mar.

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-12pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

22/03/13

Fri ,22/03/2013

Workout Of the Day

Strength –  Squat Clean 5 @ 75%, 3 @ 85%, MAX @ 95%

4 RFT

300m row

15 Thursters @ 95#/65#

Saturday 23 Mar.  Sign up for CF  OPEN  13.3

DEMO

Everyone is expected to do an individual warm up in the Back gym prior to their heat.   The Gym will open at 9:30am for Heat 1 to warm up.  If you are visiting the gym  there is a $10 drop in fee.

This Gym is closed Sunday 24 Mar.

Easter Weekend  Hours

Good Friday, 29 Mar – 10am-12pm

Saturday, 30 Mar – 10am-2pm

Sunday, 31 Mar – 10am-2pm

Easter Monday 1 Apr – 10am-2pm

 

04/03/13

Mon ,04/03/2013

Workout Of the Day

StrengthBack Squat 5 @ 65%, 5 @ 75%, 5 @ 85%

” DT”

5 RFT

12 DL @ 155#/110#

9 HPC @ 155#/110#

6 Push Jerk @ 155#/110#

Thanks to all who came out to the CrossFit for Cancer event this weekend as well as all who

donated to the cause. We had another successful event this year and were able to raise over

$1700!! One hundred percent of these funds will be donated to the Campbell Family Institute

at The Princess Margaret Hospital, a leader in the fight against all women’s cancers. Thank

you for joining in the cause and helping us destroy cancer.

 

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