3406 W. Main St. | Tupelo, MS 38801 

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3406 W. Main St. | Tupelo, MS 38801 

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Friday / Saturday Class Update

todays weather

5-6-7am Classes are Cancelled for Friday, Feb 27. 8-9am plus afternoon 4-5pm are still on as scheduled.

Saturday 8am class and Saturday Yoga at 9am with Taylor Neal are still on!

CrossFit Open workouts may be made up on Saturday or Monday if you cannot make a later class time for Friday.

 
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Yoga at CFT this Saturday!

Yoga

YOGA THIS SATURDAY!

Directly following our Saturday class CrossFit Tupelo will host a Yoga class instructed by Taylor Neal. Flexibility is one of the 10 General Physical Skills and one that we ignore too often.

Come by this Saturday or join in after class! Cost is $10 per person.

 
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Training 150223 – 150228

Brody's GoFundMe account: http://www.gofundme.com/mxx0c4

Brody’s GoFundMe account: http://www.gofundme.com/mxx0c4

Monday Training

A. 10

  •      10 of each for 5 min
  •      Air Squats
  •      Up/Downs
  •      Spider-man Lunges
  •      Field Goals (Good/No Good)
  •      Then
  •      10 of each for 5 min
  •      Straight leg DL
  •      Muscle Snatch
  •      Push Press
  •      Front Squat

B. 30

“2009 Chipper”
For Time:

  •      15 Cleans (155/100#)
  •      30 Toes-to-Bar
  •      30 Box Jumps (24/20”)
  •      15 Muscle Ups
  •      30 Kettlebell Push Press (35/20#)
  •      30 Double Unders
  •      15 Thrusters (135/95#)
  •      30 Pull-ups
  •      30 Burpees
  •      300’ Overhead Walking Lunge (45/25#)

*Scale weights and movements accordingly. Score as time, then “Rx” or “Scaled”. 

Tuesday Training

A. 10

10 of each for 5 minutes

  •           Pass through
  •           Sloppy Push-ups
  •           Iron Cross
  •           Scorpion
  •           Samson Lunge

Then 10 of each for 5 min

  •           10 of each for 5 min
  •           Good Morning
  •           Back Squat
  •           Push Press (Snatch Grip behind head)
  •           Hang snatch

B. 15

For Time

  •      20 Power Snatch (135/95#)
  •      20 Power Snatch (165/110#)

S1- 115/75, 135/95
S2- 95/65, 115/75
S3- 75/55, 95/65

C. 20

EMOM x20

  •      Even- 20/15 Cals
  •      Odd- 15 Push Press (95/65#)

S1- 18/14c,
S2- 15/12c, 75/55#
S3- 12/10c, 45/35#

Wednesday Training

A.10

10 of each for 5 min

  •      Air Squats
  •      Up/Downs
  •      Spider-man Lunges
  •      Field Goals (Good/No Good)

Then

  •      10 of each for 5 min
  •      Straight leg DL
  •      Muscle Snatch
  •      Push Press
  •      Front Squat

B1. 20

20 min EMOM

Clean 10 x 1 EMOM for 10 min, 1 lift attempt. (work up to a heavy)

*Partner 1 has 1 attempt emom for 10 min, while partner 2 loads weights for partner 1.  At the 10 mark, partners swap positions and continue for the 20 minutes, and both athletes have reached heavy 1 rep clean.

B2. 20

EMOMx 20

Back Squat 10 x 1 EMOM for 10 min, 1 lift attempt (work up to heavy)

*Partner 1 has 1 attempt emom for 10 min, while partner 2 loads weights for partner 1.  At the 10 mark, partners swap positions and continue for the 20 minutes, and both athletes have reached heavy 1 rep Back Squat.

Thursday Training

A. 10

10 of each for 5 minutes

  •      Pass through
  •      Sloppy Push-ups
  •      Iron Cross
  •      Scorpion
  •      Samson Lunge

Then

10 of each for 5 min

  •      Good Morning
  •      Back Squat
  •      Push Press (Snatch Grip behind head)
  •      Hang snatch

B. 40

5 RFT: Cap 10 min

  •      20 KBS (53/35#)
  •      20 Burpees

S1-35/20
S2-None

S3-None

***rest 3 min***

5 RFT: Cap 10 min

  •      15 Ring Dips
  •      15 GHD Sit-ups

S1- Band Assisted Dips
S2- Box Dips, Sit-ups w/wbs

S3- Sit-ups

***rest 3 min***

5 RFT: Cap 10 min

  •      10 WBS (20/14#)
  •      10 Pull-ups

S1- 14/10#, Light Band
S2- Heavy Band

S3- Ring Rows

Score is total time including rest.

Friday Training

A. 20

  •      4 rounds
  •      :15 Low jump (onto 45# plate)
  •      :15 Push-up
  •      :15 Ab Mat Sit-up
  •      :15 Alternating Lunge

Then

  •      30 Air Squats
  •      20 Hollow Rocks
  •      30 OHS (PVC)

Then

  •      4 Rounds
  •      :15 Plank
  •      :15 Plank L
  •      :15 Plank R
  •      :15 Supermans

B. 40

CrossFit Open  workout 15.1

Saturday  Training

A.10

10 of each for 5 min

  •      Air Squats
  •      Up/Downs
  •      Spider-man Lunges
  •      Field Goals (Good/No Good)

Then

10 of each for 5 min

  •      Straight leg DL
  •      Muscle Snatch
  •      Push Press
  •      Front Squat

B. 30

5 RFT:

  •      200m Double Farmer Carry (53/35#)
  •      20 Air Squats
  •      20 Push Press (45/35#)
  •      20 Burpees
  •      Run 400m

Or, Athletes can Retest 15.1 if desired.

 
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New CrossFit Kids Classes

cfk class options

CFT Kids is excited to announce an expansion of classes starting with our March Spring Session! See Jill, MC, Tiffany, or John to register your child for your choice of classes.

All options are still Tuesday / Thursday.

 
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Training 150216 – 150221

daniels

Events this week: “Isabel” benchmark Wednesday. Snatch benchmark Wednesday. Open prep 14.5 Saturday.

 

Monday Training 

A. 10
10 of each for 5 minutes

  • Air Squats (Slow)
  • Spider-man Lunges
  • Bear Crawl (Meters)
  • Sloppy Push-ups

Then 10 of each for 5 minutes

  • Clean & Jerk
  • Back Squat
  • Push Press (Snatch Grip)
  • Power Snatch

B.20
“Nate” AMRAP 20:

  • 2 MU
  • 4 HSPU
  • 8 KB Swings (70/53#)

S1: 2:1 C2B PU, 1 Ab Mat, 53/35#
S2: 3:1 PU, 2 Ab Mat, 53/35#
S3: 3:1 Banded PU or Ring Row, Push-ups, 35/20#

C. 5
Tabata (8 rounds of :20/:10)

  • GHD Sit-ups

*Score is based on total Reps. Scale movement as needed. 

Tuesday Training 

A. 10
10 of each for 5 min

  • Row for Cal
  • Jumping lunge (w/twist at bottom)
  • Standing Inch Worm
  • Up/Downs

Then 10 of each for 5 min

  • Straight Leg DL
  • SDHP
  • Hang Squat Clean Thruster
  • OHS

B. 10

5 x1 Shoulder to Overhead Complex
*New set every :90. Concentrate on Skill/Technique more than weight

(1 Complex = Strict Press + Push Press + Push Jerk + Split Jerk)

C. 10
AMRAP 10:

  • 5 Burpee Box Jump Overs (24/20″)
  • 7 Thrusters (95/65#)
  • 9 Toes 2 Bar

S1: Step Ups
S2: 75/55#, Knees to Chest
S3: 45/35, Sit-ups

Wednesday Training 

A1. 10
10 of each for 5 minutes

  • Air Squats (Slow)
  • Spider-man Lunges
  • Bear Crawl (Meters)
  • Sloppy Push-ups

A2. 10

Rest of time spent on T-spine mobility (Start at min 3)
http://youtu.be/HgEgIGE2ZI8?t=3m
B. 15
Build to a heavy single snatch in 15 minC. 10
“Isabel”
30 Reps for Time of:
Snatch (135/95#)

S1- 115/75
S2- 95/65
S3- 75/55

Thursday Training 

A. 10
10 of each for 5 min

  • Row for Cal
  • Jumping lunge (w/twist at bottom)
  • Standing Inch Worm
  • Up/Downs

Then

10 of each for 5 min

  • Straight Leg DL
  • SDHP
  • Hang Squat Clean Thruster
  • OHS

B. 15
7 x 1 of 3 Position Clean (Pockets, Mid Thigh, Floor), progressive
*New Set every :90

C. 12
Complete For Max Combined Reps

  • 4 min of Clean & Jerk (135/95#)
  • 4 min Row for Calories
  • 4 min of Burpees to target (6″ above standing with arm reached overhead)

S1-115/75
S2-95/65
S3-75/55

D. 15

Extra-Skill (No Measure)

  • 100 DU
  • 10 Strict PU
  • 10 Strict HSPU
  • 10 Dips
  • 10 MU
  • 5 Rope Climbs

Friday Training 

A1. 5
4 rounds:

15 Sec: Low jump (onto 45# plate)
15 Sec: Push-up
15 Sec: Ab Mat Sit-up
15 Sec: Alternating LungeA2. 10

*Complete at a slow tempo

  • 30 Air Squats
  • 20 Hollow Rocks
  • 30 OHS (PVC)

A3. 5

4 Rounds
15 Sec Plank
15 Sec Plank L
15 Sec Plank R
15 Sec Superman

B. 25

7 Rounds (No Measure, For Pace)

  • Minute 1: Row 15/12 Cal
  • Minute 2: 15 KBS (70/53#)
  • Minute 3: 50 DU

S1-53/35#, ½ DU
S2-35/26#, ½ DU attempts
S3-26/15#, 2:1 SU

*Scale Accordingly for completion.

Saturday Training 

A1. 10
6 min AMRAP
Row 15 Calories
10 Air Squats
10 Sloppy Push-ups
Run 200m

A2. 5

4 min AMRAP

  • 10 Hang Clean
  • 10 Push Press
  • 10 Thrusters

B. 30

“Open 14.5″
21-18-15-12-9-6-3 of:

  • Thrusters (95/65#)
  • Bar Facing Burpees

S1-75/55
S2-55/45
S3-45/35

 
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