Precision Athletics

Archive for the ‘Group Fitness Achievement Chalk Board’ Category

CrossFit – 6pm September 14th, 2010

Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

CrossFit – 6pm September 7th, 2010

Warm up

Back Squats – 5-5-5/3-3-3-3
100 pull ups
100 push ups
100 sit ups
100 air squats
for time

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

CrossFit – 6pm August 31st, 2010

Warm up
Press/Push Press – 5-5-5/3-3-3-3

20 Pullups
30 Pushups
40 Situps
50 Air Squat (5 rounds for time)

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

CrossFit – 6pm August 24th, 2010

Warm up

Front Squats – 3-3-3-3-3
As many rounds in 20 minutes : 5 pull ups
10 box jumps
5 push ups
10 sit ups

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

CrossFit – 10am August 21st, 2010

Warm up:
0.15 mile run
30 squats
10/10 mountain climbers
15 push ups
*repeat 4x*

Exercise:
Deadlift 5-5-5-5-5

Workout:
For time
Run 1200 meters
63 kettlebell swings
36 pull ups
Run 800 meters
42 kettlebell swings
24 pull ups
Run 400 meters
21 kettlebell swings
12 pull ups

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Boot Camp – 7am August 20th, 2010

Warm up

5 laps
25 squats
10/10 mountain climbers
10 sit ups
*repeat 3x

Workout

40 thrusters
- squats
*3 minutes, 3x

60/60 mountain climbers
- push ups
*3 minutes, 3x

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Boot Camp – 7am August 18th, 2010

Warm up

2 laps – BC Place
20 burpees

Workout

20 sumo deadlift high pull
10 burpee/push-ups
20/20 walking lunges with weight
15/15 military sit ups

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

CrossFit – 6pm August 17th, 2010

Warm up
Sumo Deadlift – 5-5-5-5-5
5 pull ups
10 push ups
15 air squats
15 rounds for time.

Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.

Boot Camp – 7am August 17th, 2010

Laps – 6/5/4/3/2/1
*After each set of laps, do 10 pushups, situps, squats, and lunges

For time:

60 push ups
50 body rows
40 sit ups
20 dips
10 box jumps
5 burpees

Abs
30-25-20
knee hug sit ups
plank leg lifts
side raises
cobras

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.

Boot Camp – 7am August 16th, 2010

Warm up

10-9-8…1

Burpees
Push ups
Sit ups
Mountain climbers

Workout

100′s

Walking lunges
Push ups
Weighted squats
Sit ups
Superman
*2 laps after each exercise

Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.