4 hours ago
BrewCity News and Notes, Week of May 20th.
Posted on 20, May
Hey All. Here’s what’s going on this week and in the near future. We had great turnout at the Paleo Challenge meeting on Saturday. If you missed it, don’t fret. You can still sign up. Just let Danny or Lauren know and we’ll get you the info you need. You should also join this Facebook [...]
News and Notes
Posted on 9, May
Memorial Day Murph: On Memorial Day, Monday, May 27th, we will be doing the workout called “Murph” in honor of Navy Lieutenant Michael Murphy, and ALL of our fallen military heroes. If you would like to sign up for the official Memorial Day Murph t-shirt, follow this link. Proceeds go to the LT Michael P. Murphy [...]
Workout for Wednesday, April 24: “Diane”
Posted on 24, Apr
WARM-UP: 800 M Run Dynamic Warm Up/Stretch Deadlift Review STRENGTH: 1) Deadlift 1 x 5 (take approx. 10 minutes to build up) 2) Push Press 3 x 5 (120 sec) WOD: “Diane” 21-15-9 Deadlift (225/155) HSPU
This Sunday Sunday Sundayyyy: Rockt IV Montage Workout at 10am
Posted on 23, Feb
We’re doing the Rocky IV Montage workout tomorrow (2/23) at 10:00 am. Here’s the workout: • 800 M Snow/Creek Run – There is snow on the ground, find it and run through it. Behind the gym is a creek (or river). It may be deep, I don’t know, run through it anyway. • Load Sled, [...]
WARM-UP: Kettlebell Warm-up Stretch STRENGTH: 1) Every 30 Sec for 2 Min Perform: 1 Snatch Pull + 1 Hi Hang Snatch @ 75% Every 30 Sec for 2 Min Perform: 1 Snatch Pull + 1 Mid Hang Snatch @ 75% Every 30 Sec for 2 Min Perform: 1 Snatch Pull + 1 Snatch @ 75% [...]
Workout for Friday, February 8: Two rounds of 2 minutes Push-ups, 2 minutes Row, 2 minutes Wall-balls, 2 minutes of Medicine Ball Sit-ups
Posted on 8, Feb
WARM-UP: 500 M Row Stretching and mobility Back Squat Warm Up at Tempo STRENGTH: (15-20 Min) 2a) Tempo Back Squat (High Bar) @ 32X1 5 x 3 @ 70% (rest 60 Sec) 2b) Weighted Ring Dip (Strict) 5 x 3 (Rest 60) WOD: 2 Round 2 Min ME Push Up 2 Min ME Row (cal) [...]
BrewCity Athlete Profile: David E.
Posted on 30, Jan
Name: David Enriquez Hometown: Columbus Ohio Age: 30 When did you first start CrossFitting? Feb 2010 What is your favorite WOD? If I had to choose one, Grace. It is my strongest WOD. What is your least favorite WOD? Karen (150 Wall-balls for time). I really f-ing hate Karen which has nothing to do with [...]
Workout for Wednesday, January 30: A long chipper
Posted on 30, Jan
WARM-UP: 500 M Row Foam Roll Stretch Burgener/Movement Review WOD: With Running Clock 6 Min to Find 1 RM Power Snatch (this will be working weight for all barbell movements) Rest 2 Min 8 Min AMREP 5 Muscle Up (Scale w/1:1 Pull Up and Dip) 10 Wall Ball 20 Russian Swing *Score as reps Rest [...]
The Next Cycle of CrossFit Elements Starts Tuesday, January 29th!
Posted on 25, Jan
If you’re interested in getting started at BrewCity CrossFit, the next cycle of CrossFit Elements start next week Tuesday, January 29th at 7:30pm. Email info@brewcitycrossfit.com if you’d like to sign up!
Workout for Thursday, January 17: Five Rounds of 15 Ring Dips, 50 Double-unders, 25 Wall-balls
Posted on 17, Jan
WARM-UP: 500 M Row Stretch Movement review STRENGTH: 1) Deadlift 10 x 2 @ 60% (30 sec) WOD: 5 RFT 15 Ring Dip 50 Double Under 25 Wall Ball Rest 90 sec
Popular posts
Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
BrewCity CrossFit Athlete Profile: Mikey D.
Posted on 17, Oct
Name: Mikey Drobac Hometown: Brookfield, WI Age: 34 When did you first start CrossFitting? 5 months ago when Brew City opened it’s doors. When did you first start training at BrewCity? See above. I did Fight Gone Bad at the Grand Opening…talk about a rude awakening. Favorite WOD: I like flipping upside down and climbing [...]
Recent Comments