Fundraiser / Competition

November 15th @ 9 am CrossFit Obsession will be hosting a Competition to raise money for the fallen Chandler Police Officers killed recently.

Please see the flyer in the gym if interested or email for638@outlook.com to register or for more info.

WALK INS WELCOME!!!

Listen Up…THE HOLIDAY BODY FAT CHALLENGE BEGINS TODAY!!! We DO have walk in spots available for the dunk tank. Please if you have been at all considering it or wanting to do it but haven’t yet registered online just come in and bring a swim suit and we will fit you in. The prize pool is getting bigger with every member we get in. Let’s make it huge.

Reminder that we will be closed Saturday for the CF Level 1 Class. There is a CrossFit Competition at CF Black Storm that we have a few girls competing in if you’re looking for some CF comradary.

1 Round for Time:
20 Burpees
20 Pull Ups
60 Wall Ball 20/14
20 Pull Ups
20 Burpees

ALMOST CHALLENGE TIME

Register for tomorrow’s Holiday Body Fat Challenge and come in ready to get started and to power through the holidays without losing track of your goals.

Reminder that we will be closed this Saturday to host a CrossFit Level 1 Certification.

2:00
75 Double Unders
Max Rep KB Swings 53/35

1:00 Rest

2:00
30 KB Swings 53/35
Max Rep Slam Ball 30/20

1:00 Rest

2:00
30 Slam Ball 30/20
Max Rep Double Unders

Legs Don’t Fail Me Now

Friday: HOLIDAY BODY FAT CHALLENGE….GET REGISTERED NOW!!!!!!!!!

Saturday: CLOSED FOR A LEVEL 1 CERT

3 Rounds for Time
15 Box Jumps
100 ft. Walking Lunge
400 m Run

 

Register for the CONTEST!!!

Make sure you get registered for the Holiday BF Challenge. FRIDAY IS THE DAY!!!!

5 Rounds for Time:
15 DB Sit Ups 45/25
10 Man Makers 45/25
5 Pull Ups

Benchmark Monday

The gym will be closed this weekend Saturday the 22nd. We are hosting a CrossFit Level 1 Seminar and are sending 5 of our own members through to become trainers.

Workout of the Day
“Elizabeth”
21-15-9 reps, for time:
Clean 135/95
Ring Dips

Strength and Endurance 11/17 – 11/23

Strength Program:
As many of you can see this new strength program is a big one and has a lot of new components to it. If there are things you are unsure of please be sure to ask and we will help you.

We are moving onto week #2 of the program.

Endurance Program:
Airdyne: 10 x 15 Calories AFAP Rest :30 between

Running: 3 x (800, 400, 200 m Run Rest 1:1 Ratio)

Rowing: 3 x 1,000 m Row Rest 2:1

Warm Up 11/17 – 11/23

500 m Row (Damper @ 3 Feet Unstrapped)
15 Scorpion Stretch
50 Mountain Climbers
25 Jump Squats
25 PVC Pass Throughs
15 Behind the Neck Shoulder Press
20 Sledge Hammer Swings
2:00 Rope Swings

Loosen Up Michael

This has been a tough week of workouts. Let’s loosen up and get ready for next week.

Sign Up for the Body Fat Challenge Right Now. Don’t wait till the last minute!!!!

3 Rounds for Time:
800 m Run
50 Supermans or BB Good Mornings 45/35 (Good Mornings Must be done controlled)
50 Sit Ups

Save the Date December 20th

Christmas Party Update: Save the date December 20th. More details and info to come soon, but make sure you plan to be there.

3 Rounds for Time:
500 m Row
25 Wall Ball 20/14
10 Pistols

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