Saturday, September 29, 2012

Friday, September 28, 2012

Nutrition Seminar


We will kick off our October Nutritional Challenge with a Nutrition Talk on Saturday, 29 SEP at 10:00, followed by a fun workout!
Join us for the fun!
You can participate in the nutrition challenge even if you can't attend Saturday's WOD -- just let us know that you're interested, and we'll get you more information.

Thursday, 27 SEP



SKILL:
Clean and Jerk
Touch and Go
2 x 5 @ 65/95#
2 x 3 @ 95/135#
2 x 2 @ 105/155#
(if you can't do the last set as prescribed, scale from the beginning!)

WOD:
5 rds:
250m Row
5 BW Back Squat
10 Chest to Bar Pullup

STRENGTH:
4 x 10 Unbroken
(choose weight so you can do sets of 10 UB)

Deadlift
5 x 5 @ 80%



Thursday, September 27, 2012

Let's Party!


Don't forget the Phalanx CrossFit party tomorrow night!

Come work out at open gym and then enjoy some goodies with us as we celebrate our first month in the new and improved location.

Wednesday, 26 SEP


WOD:
Partner Chipper!
As a team, complete:
300 Double Unders
200 Air Squats
100 Push Press (35/55#)
50 Wall Ball (14/20#)
25 KBS (1.5/2pd)

Strength:
Squat Clean
2 x 8 @75%
3 x 6 @ 75%
Split Jerk
3 x 2 @ 85%


Wednesday, September 26, 2012

Tuesday, 25 SEP


Skill:
Front Squat
5 - 5 - 3 - 3 - 1

WOD:
10 - 9 - 8... 3 -2 - 1
Hang Power Clean (75/115)
Ring Push Up

Run 200m after each round




Tuesday, September 25, 2012

Monday, 24 SEP



Skill: Clean and Jerk Ladder
Begin at 15/65# and conduct 3 Touch and Go C & J.
Add 20/30# and repeat until you can no longer get 3 TnG.

WOD: 4 rds:
5 HSPU
10 DL (60% of 1RM)
15 Box Jump (20/24")
20 Situps (with one round of 10 on GHD)

Strength:
Power Snatch, Hang Squat Snatch, Squat Snatch
2 @ 70%, 3 @ 75%
Tabata Push Ups

Friday, September 21, 2012

Thursday, 20 SEP


Skill: Turkish Get Up

8 (15/25#)
8 (25/35#)
4 (35/50#)
2 (heavy!)

WOD:

4 rds (total):
12 High Pull (1.5/2pd)
12 KBS
12 Heel Clicker
12 Goblet Squat
After 2nd round, rest half as long as it took to complete two rounds, then repeat.

Wednesday, September 19, 2012

Wednesday, 19 SEP



Wednesday, 19 SEP:

Skill: 4 deadlift @ 65%, 75%, 75%, 85%

WOD:

For time:
1000m Row
20 squat snatch (50% of 1RM)
20 squat clean (50% of 1RM)
1000m Row

Tuesday, September 4, 2012

Welcome to Phalanx CrossFit


Now Open at 3509 Cameron Drive in Sanford, NC
Special: First month half off loyalty membership for prior Phalanx members! 
Contact Us for more information

Never Done CrossFit?
Come for a free introductory class!

One month fundamentals program is $120

Already familiar with CrossFit?
One Time Registration Fee - $40

Monthly Fees:
Active Military Members - $65
Teachers/Students/First Responders - $75
Standard Members - $85

Class Schedule
Weekdays: 8:30 am, 9:30 am, 4:00 pm, 5:00 pm, 6:00 pm
Saturday: 10 am

We have programs specifically designed to improve any level of fitness!