Home of the Fitness Insane!!!!! http://crossfitsparta.com Come Get Some! (813) 971-XFIT Wed, 22 Feb 2012 00:40:58 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 “SUPERMAN” http://crossfitsparta.com/2012/02/21/superman/ http://crossfitsparta.com/2012/02/21/superman/#comments Wed, 22 Feb 2012 00:40:58 +0000 MJ http://crossfitsparta.com/?p=8753

50 JUMP ROPES

200M RUN

MAX ROUNDS IN 20 MINUTES

*HAPPY BIRTHDAY ELLIOT!

*REMINDER! BUY YOUR RAFFLE TICKET FOR A CHANCE TO WIN A FREE MONTH! DRAWING WILL BE HELD FEBRUARY 29TH.

*ALL SPORTS FEST PEOPLE SHOULD HAVE A COPY OF THE TRAINING SCHEDULE… PRINT ONE OUT FROM UNDER THE “UPCOMING EVENTS” TAB! 

]]> http://crossfitsparta.com/2012/02/21/superman/feed/ 11 “PRESIDENT’S DAY” http://crossfitsparta.com/2012/02/20/presidents-day-2/ http://crossfitsparta.com/2012/02/20/presidents-day-2/#comments Tue, 21 Feb 2012 00:54:03 +0000 MJ http://crossfitsparta.com/?p=8744

5 OVERHEAD SQUATS (95/75#)

10 BOX JUMPS (4)

10 AIR SQUATS

10 MANMAKERS (20/10#)

10 ABS- KNEES TO ELBOWS

4 ROUNDS FOR TIME

*THIS SAT. 9AM: INSTRUCTION ON OVERHEAD SQUATS 

]]> http://crossfitsparta.com/2012/02/20/presidents-day-2/feed/ 7 “TENACIOUS” http://crossfitsparta.com/2012/02/18/tenacious/ http://crossfitsparta.com/2012/02/18/tenacious/#comments Sat, 18 Feb 2012 18:04:44 +0000 MJ http://crossfitsparta.com/?p=8738

WITH A PARTNER:

5 MINUTES AT EACH STATION FOR TOTAL MAX REPS. ONE PARTNER EXECUTES THE HOLDS WHILE THE OTHER DOES THE EXERCISE. ALTERNATE WHENEVER YOU NEED TO.

HANDSTAND HOLD / WALL BALLS

SQUAT HOLD / TUCK JUMPS

KB HOLD / MULE KICKS

PLANK HOLD / BURPEES

]]> http://crossfitsparta.com/2012/02/18/tenacious/feed/ 2 “V” http://crossfitsparta.com/2012/02/17/v-3/ http://crossfitsparta.com/2012/02/17/v-3/#comments Sat, 18 Feb 2012 00:32:47 +0000 MJ http://crossfitsparta.com/?p=8730

5 BROAD JUMPS

5 PUSH PRESSES (65/45#)

16 ROUNDS FOR TIME

*CRAPPY BIRTHDAY SARA MACK AND TRISH! 

]]> http://crossfitsparta.com/2012/02/17/v-3/feed/ 6 CROSSFIGHT http://crossfitsparta.com/2012/02/16/crossfight-2/ http://crossfitsparta.com/2012/02/16/crossfight-2/#comments Fri, 17 Feb 2012 00:59:55 +0000 MJ http://crossfitsparta.com/?p=8722

TODAY’S WOD WAS A VERSION OF ONE OF OUR CROSSFIGHT CLASSES

WARM UP: RUNNING, BEAR CRAWLS, CRAB WALKS, DUCK WALKS, REAR BODY DRAGS

4 COUNT EXERCISES: JUMPING JACKS, PUSHUPS, FLUTTER KICKS, BURPEES, SQUATS

STRIKING DRILLS: JAB/CROSS, STOMPING

PULLUP BAR DRILLS WORKING ON GRIP: HANGING, CHANGING DIRECTIONS, SIDE TO SIDE, ONE ARM HOLDS

FIGHTING: SLAP FIGHT DRILL, PIN YOUR PARTNER DRILL

COOL DOWN: STRETCHING

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