With one click you can make Tabata Times an app on your phone to get our latest content at any time.
Just a reminder, Yoga this sunday at10am!!! Mobility is the #1 hold back for most athletes, if you can’t get in a good squat position then how can you squat a lot. If you are working on getting down then you are wasting energy getting back up. I highly suggest EVERYONE participate. Classes will be open to the public and are only $10!!! LET’S GET MOBLIE!!! Bring your own mat please…
Attention!!! Do not write anything with CHALK! There are white boards for a reason. If you see anyone about to do that stop them. If you are seen writing with chalk, even a notch to keep count you will get one warning than asked to leave the gym. Use the nuts and bolts to count reps and rounds, use the whiteboard to remember the wod. Hold yourself to higher standards in your environment or you will be removed from this one. If it applies take it, if not, brush it off like a grain of salt. – CFA staff
Anyone interested in learning bar and ring muscle up progressions this Sunday 1:30pm with Coach Tom and Coach Chris Lieb. Open gym relaxed format, all skill work, breakdown, progressions, steps, mobility and strength tools. This is open to anyone and everyone who wants to learn. Outside friends are welcome.
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Address||156 Baltimore Pike|
Springfield, PA 19064
Like, Tweet or +1 CrossFit Advance
Saturday's WOD: TIERS 1 & 2 For Time: Row 27 Calories 27 Thrusters Row 21 Calories 21 Thrusters Row 15 Calories 15 Thrusters Row 9 Calories 9 Thrusters TIER 3 Open Workout 15.5 For Time: Row 27 Calories 27 Thrusters @ 95#/65# Row 21 Calories 21 Thrusters @ 95#/65# Row 15 Calories 15 Thrusters @ 95#/65# Row 9 Calories 9 Thrusters @ 95#/65#
WOD- Saturday, March 28: End of the Open Party! This Saturday, 3/28 is our End of the Open Party! 10:30-1:30pm, come WOD, cheer, and drink beer! Special guest Patrick Connor from KNBR radio will be announcing and DJ Ray Esquivel on the decks. The …
Heat schedule for the final Open workout of 2015! http://www.crossfitoakland.com/open-workout-15-5-heat-schedule/
Rowing for calories versus rowing for distance. Use this to set your pace for 15.5. http://ctowncrossfit.com/wp-content/blogs.dir/36/files/2014/12/Rower-Data.pdf
Prehab/activation: SMR - piriformis / erectors -then- 2 rounds at a conversational pace: 5 light stone deadlifts 5 light stone shoulders 250m row -then- Work to a heavy single in Stone shoulder -then- AMRAP in 20 minutes 200m run (2,4,6...) alternating stone shoulders (120/80) *after each set, carry the stone 100ft on the left shoulder, then 100ft on the right shoulder.
Outlaw Open Program Week 12, Day 5: 1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position). 2) Alternating EMOM for 10:00- Row 7 Calories (all out) 7 Thrusters 95/65# 3) 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 95/65#
Alright FNL Athletes!! Here's how tomorrow is going to work. Without a time cap on this workout, it's hard to know heat times. So, the first heat will start at 5:30 like normal. Then I will put people in designated heats, but without a specific start time. My guess is that each heat will take around 20 minutes so you can keep that in mind. But please understand that start times will not be posted or definite!! So, who NEEDS to be in a "later" or "earlier" heat? Or who will not be there at all?
CrossFit Avalanche, CrossFit Blizzard - CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#
T-Minus two days until trip of a lifetime round 3! http://journal.crossfit.com/2015/03/influxbonuscontent-heli.tpl
Kids classes are coming next week for Spring Break! Monday 3/30, wednesday 4/1, and friday 4/3 all 1:15-2:00 ages 6-10. Cost is $20/child/class ($15/class if attending more than one). Comment here with your child's name, age and what day they will be attending. I will be looking for at least 6 kids to make the class happen! :-)