3-23-11 WOD

3 Rounds for time:

20 Walking Lunges
Bear Crawl back to start
10 Squats

Take 5 minutes before and after this workout to stretch/ warm up your hips and legs.

3-22-11 WOD

5 Rounds for time:

15 Burpees
10 Situps
5 Forward Rolls

Be careful after your forward rolls if its something you haven't done in a while, if not you may find out why they are called burpees!

ENJOY!!

WOD

So while we wait for our space to be finished I don't see any reason why we should all wait to get started working out. 6 days a week we will post a workout right here on our main page, and from now until our space is finished we will post a workout that can be done at home with little to no equipment. This will help everyone get ready for the opening. These workouts will not be too hard and usually short in duration, but still great just to get you moving and ready. So here is the first Work Out of the Day (WOD).


AMRAP 10 (As many rounds as possible in ten minutes)

7 Squats
7 Push ups

Squats are full range the crease of your hip should be below your knees, and the push ups are until your chest hits the floor and locking your arms out at the top.

I hope this not only gets every one excited to get in the gym but also gets them excited about moving and working out.

Kids Cert

This weekend was spent at CrossFit Relentless in West Hartford. Myself Steve and Zach all completed the course. It was a fun weekend with a ton of awesome information. The box at CrossFit Relentless is amazing! Its huge with just about every piece of equipment a crossfitter could hope for. We got some great ideas not only from the course but from the gym as well.
 Here are some pics of our fun weekend!

Zach clearly likes the gym!

Affiliation Complete!

Today we finished all of our CrossFit affiliation paper work! We are very excited to get started in the coming weeks and get some classes going. Please search through our website check out some of our videos and pictures and let us know what you think, And keep checking back! Everyday there will be new content and workouts posted to this website. If you have any questions about the gym, trainers, CrossFit, or anything else please feel free to shoot us an email at crossroadsfitnessinfo@yahoo.com
   We look forward to getting to know all of you and build a strong community here at Columbia CrossFit. We are also on Facebook now to look us up as we will be adding new stuff in the days to come.

Some pics of the new space being finished!