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The meaning of FLEX (previously CrossFit Quick)

By 08/09/2015No Comments

Happy Monday everyone!

Hope your weekend was spectacular, I personally got to spend a lot of my time with my fiancee Jenny and my parents, a very important part of my life. I would also like to congratulate all the DBBC 0615 graduates and welcome you all to CrossFit Thornton!

I wanted to take a moment to talk about the new class that has been programed each and everyday.

Most important topic to remember is that this isn’t affecting your current class schedule/program, just a different name.

Always ask questions and make sure that you feel included, if you don’t I will make the rest of the class do burpees ☺

CrossFit Quick as been changed from a 30 min class to a one-hour class called FIT!
FIT = boot camp styled class, little to no barbell movements, lots of body weight exercises, work with all other equipment in the gym, and running! If you are looking to build your cardiovascular endurance or training for a obstacle course race this would be perfect for you.

I promise you will sweat, A LOT!


Here is the meaning of FIT

Just to reiterate we here at CrossFit Thornton make it our job to make you feel welcome and part of this community, need to talk about stuff outside the gym? We are here for you, but you have to ask.

CrossFit WOD

A. Pull-ups- 5x Max Effort
B. Kettlebell Rows- 3×10/side
C. 14 Minute AMRAP-
50 Double Unders
40 Wallballs (20/14)
3 Muscle-ups

3 Rounds
8 Push-ups
8 V-ups
Run 100m
8 Squats
8 Splint Jumps
Run 100 Meters

CORE: MY Surprise!

Eight Minute EMOM
-Running Clock for 8 Minutes
-Pull 1 Card every minute (Hearts Only)
– Card Value Determines amount of Burpees
– Meanwhile complete as many reps as possible of:

8 KB Swings (53/35)
8 Wall Balls
8 KB Pass Through Lunges
8 Med Ball Russian Twists

Circuit #1
30 sec each, 3x
Wall Walks
GHD Sit-ups
Flutter Kicks
Plate High Pull (45/35)
Ring Knee Tucks
Box Jumps (24/20)

Run 400 m

Circuit #2
30 sec, 3x
Wall Donkeys
GHD Extensions
Flutter Kicks
Plate Thrusters
Ring Knee Tuck & Push up
Box Jump (Lateral)

Brian Lee

About Brian Lee

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