Forging Elite Fitness in Kamloops, B.C.
Workout
“Tabata This”
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times)
Squats
Pull-ups
Sit-ups
Push-ups
Row
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the [...]
Workout
10 Push-ups
20 Walking Lunges
20 Box Jumps
20 Kettlebell Swing
5 Handstand Push-ups
10 Pistol Squats
10 Burpee Box Jumps (do a burpee which ends with a jump onto a box)
10 Kettlebell Snatch
5 Rounds
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Rest
I know of no more encouraging fact than the unquestioned ability of a man to elevate his life by conscious endeavor.
- Henry David Thoreau
Workout
Front Squat 3 3 3 3 3 3
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Workout
Run 800m x 4
Rest as needed between efforts
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Workout
15 Med Ball Cleans
10 Dips
5 Pull-ups
As many rounds as possible in 20 minutes
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Med Ball Cleans (video) CF.com
Workout
Weighted Pull-ups 1 1 1 1 1 1 1
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CrossFitters Are Strong (video) CF.com
Workout
Row 1000m
25 Burpees
Row 750m
50 Burpees
Row 500m
75 Burpees
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Workout
50 Double-unders
40 Squats
30 Sit-ups
20 Back Extensions
10 Push-ups
3 Rounds for time
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Rest
“One of the most tragic things I know about human nature is that all of us tend
to put off living. We are all dreaming of some magical rose garden over the
horizon — instead of enjoying the roses that are blooming outside our windows today.”
- Dale Carnegie
