John Welbourn- CrossFit Football
This weekend, I'll be attending my 4th CrossFit Football Certification. I learn so much cool stuff every time I go! Can't wait to share with you all.
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IMPORTANT SCHEDULE CHANGE NOTIFICATION
Beginning on Monday (2/7), the 5:15/6:15/7:15 pm sessions on Monday/Tuesday/Wednesday/Thursday are cancelled. The new session times are 5:45 pm & 6:45 pm. The rest of the schedule remains the same. You can click on the "Current Schedule" link on the left sidebar to see the new gym schedule.
We are also adding a Sunday session at 10 am. If the "Make-Up Day" falls on Sunday (like it does this Sunday), then the gym will be closed. I will ALWAYS post a notification the day before if the "Make-Up Day" falls on Sunday.
Please text me if you have any questions about the new schedule.
Freddy- 510.209.8990
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WORKOUT 2/5/2011
A classic One World workout from the mind of Chong Tseng. We haven't done this one since since 9/18/2010.
"The Horrible Hundred"
Complete the following for time:
- 25 deadlifts (M:215#/W:173#)
- 25 squat clean and jerks (M:125#/W:83#)
- 25 thrusters (M:75#/W:53#)
- 25 overhead squats (M:45#/W:33#)
Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.
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Hey Freddy C!! I have been visiting your website for the past 2 months and I dig all the info about your workouts and your philosophy of Crossfit. I am from Houston, Tx, I workout at BayouCity Crossfit and I just finished The Horrible Hundred. The Squat Clean and Jerks cooked my legs!!! The workout itself was a gnarly one, I finished it and I feel a hell of alot better. Just wanted to say thanks, keep up the good work and stay safe out there!!!
Posted by: Jaime | February 09, 2011 at 11:03