CrossFit Colosseum
Feed the Warrior Within!

Saturday – 01/07/15

     Posted on Fri ,31/07/2015 by Leonidas

Workout of the Day
“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95 lbs)

Post your scores to the Whiteboard.
Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Holiday Hours 

Monday 3 Aug the gym will be open 10am-2pm

Friday – 31/06/15

     Posted on Thu ,30/07/2015 by Leonidas

Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
Hang Power Snatch
5-5-5-5-5
Set a new 1RM
Bar – 25%-50%-80%

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Holiday Hours 

Monday 3 Aug the gym will be open 10am-2pm

Thursday – 30/07/15

     Posted on Wed ,29/07/2015 by Leonidas

Workout Of the Day
Jerk
1-1-1-1-1
Set a new 1RM
Bar – 25%-50%-75%-90%
then
Deadlift
1-1-1-1-1
Set a new 1RM
Bar – 25%-50%-75%-90%

Post your scores to the Whiteboard.
Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Wednesday – 29/07/15

     Posted on Tue ,28/07/2015 by Leonidas

Workout Of the Day
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135 lb)
6 Push-ups
9 Squats

Rest 1 minute then repeat, for a total of 5 cycles.

Post your scores to the Whiteboard.
Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Tuesday – 29/06/15

     Posted on Mon ,27/07/2015 by Leonidas

Workout Of the Day
Clean
1-1-1-1-1
Set a new 1RM
Bar – 25%-50%-75%-90%

then
“Death by Burpee”
On a running clock
1st Min – 2 Burpee
2nd Min – 4 Burpee
3rd Min – 6 Burpee
…… to ∞ or till you can not finish the Burpees in the minute.

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Sunday – 26/07/15

     Posted on Sat ,25/07/2015 by Leonidas

Workout Of the Day
Snatch Balance
1-1-1-1-1
then
5 Rnds
400 m sprint
3 min rests

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Saturday – 25/07/15

     Posted on Fri ,24/07/2015 by Leonidas

Workout Of the Day
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Friday – 24/07/15

     Posted on Thu ,23/07/2015 by Leonidas

Workout of the Day
For Time
1k Run
2k Row
1k Run

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Thursday – 23/07/15

     Posted on Wed ,22/07/2015 by Leonidas

Workout of the Day
The Sandwich
80 Cal Row
40 Shoulder 2 Overhead 155/105
80 Deadlift

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga

Tuesday – 21/07/15

     Posted on Mon ,20/07/2015 by Leonidas

Workout of the Day
Clean
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%
then
Push Jerk
3-3-3-3-3
E3M @90%
Bar – 25%-50%-75%-90%

Post your scores to the Whiteboard.

Sign up for the Mobility and Olympic Lifting

Sign up for the CF Kids and Yoga