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TRACK TOWN CROSSFIT FUNDAMENTAL COURSE

Track Town CrossFit will be holding a Fall CrossFit Fundamentals course that will be four weeks in length. All Fundamental courses are run by a highly motivated CrossFit Trainer that will teach you the proper technique of each exercise to ensure safety as well as the full benefits of each movement. This Fundamentals Course is a great entry into regular CrossFit WOD’s (Workout of the Day) as well as learning functional movement training.

The Track Town Fundamentals Course is designed to help new CrossFit clients, whether your new to exercise, enjoy recreational fitness or an advanced athlete, progress and transition seamlessly and confidently into our regularly programmed group WOD’s.

The course will cover the philosophy of CrossFit, common terminology used and emphasize the value of proper body mechanics. Each session is roughly an hour long and will include a warm-up, skill instruction and review, workout, cool down and stretching. Different topics will be further discussed during each cool down and stretching session, including nutrition, proper mobility and food logs.

Class size will be limited to 5 per-session. The small group setting will enable you to learn proper execution of the movements and expose you to some CrossFit workouts in a low-stress environment. It also provides an opportunity for the coaches to learn about and help clients work with any pre-existing injuries or mobility issues that require movement modifications or additional mobility work.

Upon completion of the Track Town CrossFit Fundamentals Course you will have the understanding and knowhow to perform the core CrossFit movements safely with proper form. This will ensure your future success and enjoyment in our group class environment.

This Fundamental Course we will be giving the first 10 participants that sign-up a 20% off Fall Discount for the course. These classes fill up quick, so you better hurry!!

If you’re interested in the Fundamental Course or would like more information please click TTCF Fundamental Course

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9-4-14

Mobility: Part 1
Roll hamstrings x1min each
Roll lats x1min each

Strength:
Dead-lift x3,3,3,1

WOD: 4 Rounds
Pass throughs x5
Ring dips x7
Kb reverse lunge x9 each (53/35)

Mobility: Part 2
Lax triceps x1min each
Lax forearms x1min each
PVC box shoulder stretch x1min

Announcement:
Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.

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Paint the Town Purple

Every 67 seconds someone in the US develops Alzheimer’s disease. To help bring awareness to the disease, Track Town CrossFit will be participating in Eugene’s “Paint the Town Purple” this Friday the 5th. During this time ONLY first month memberships will be 15% off ($40 value). Track Town CrossFit will also be donating a portion of sales made this Friday to Alzheimer’s Association? This offer is only good September 5th during “Paint the Town Purple”.

9-2-14

Mobility: Part 2
Roll hamstrings x1min each
Roll thoracic spine x1min each

Strength: 10min EMOM
Kb swing x15 (even)
Push-ups x10 (odd)

WOD: 7min AMRAP
Wall-balls x10 (20/14)
Burpee box jumps x5 (25/20)

Mobility: Part 2
Roll quads x1min each
Lax anterior shoulder
Box quad stretch x1min each
Ring step through x30sec

8-29-14

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spine x1min each

Strength:
Push-press 4×4-6
Rest 2mins

WOD: 4 Rounds
Kb swings x20
Ring dips x10

Mobility: Part 2
Lax triceps x1min each
Seated lax hamstring x1min each
Box quad stretch x1min each

8-26-14

Mobility: Part 1
Roll hamstrings x1min each
Roll calves x1min each

Strength:
Dead-lift x5,3,3,1
Rest as needed

WOD: 14min AMRAP (Teams of 2)
Run x70ft
Pass throughs x7
Run x70ft
Alt jumping lunges x5 each

Mobility: Part 2
Lax forearms x1min each
Lax posterior shoulder x1min each
Ring lat stretch x30sec each
Forearm stretch x30sec each