4 rounds for time:
400m run
25 wall balls
15 ring rows
15 push-ups

10 Minutes to complete each:

5×5 Overhead Squat-Full ROM
5×3 Front Squat-Full ROM
5×1 Back Squat-Full ROM

 

10 rounds for time: (15 min time cap)

12 Mountain Climbers
1 Db. clean and jerk
8 Db. lunges
1 Db. curl to Push Press
2 Db. push up with row

 

For Time
21-15-9
Deadlift (225/135)
Lateral bar Jumps

 

10 Minutes to complete:
Hang Squat Snatch
3-3-3-3
Then:
Every minute, on the minute
5 pull ups
10 push ups
15 squats

 

CrossFit Open Workout 12.3
AMRAP in 18 Minutes
15 box jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar

 

5 rounds for time:

15 Thrusters (30/20)
15 Pull ups
15 Double Unders
15 Burpees
15 Sit ups

 

4 Rounds, rotate stations each minute:

Station 1: 12 Deadlifts (135/95)

Station 2: 12 Calorie Row

Station 3: 12 Ring Push Ups

Station 4: 12 Kb Swings (45/35)

 

 

 

 

AMRAP in 20 min

10 False Grip Ring Rows to Sternum (hold for 3 count at top)
20 Barrell Squats (45/35)
10 Strict Dips on Squat Stands

 

5 Rounds for time:

15 minute cutoff
15 med ball cleans (20/30)
20 overhead plate walking lunges (45/25)
15 Push Jerk (55/75)

 

500 Single Buy In
Then…
3 Rounds for time
12 Sumo DL High Pull (75/55)
6 forward rolls
12 Ball Slams (20/30)
8 Pull Ups

5 Rounds for time:
(15 minute cutoff)

Wall distance farmer walk 40/30 DB, 45/35 KB each hand
9 push ups (Hand Release)
12 box jumps (20/24)
15 weighted sit ups (25#)

Please Join us this coming Saturday, January 12th for our monthly potluck lunch!

Bring a Whole30 approved dish along with the recipe so we can share ideas on how to eat healthy and maximize our progress toward our health and fitness goals!

…or just come on by, eat some great food, and hang out with us without bringing a dish!

The Monday night and Friday afternoon swim classes are cancelled until further notice. We will be evaluating the demand and logistics for swim workouts. We will then determine a schedule for the spring.

Recovery Yoga classes will now be held at 7pm in All Pro Health Center on Wednesdays instructed by Kari Lussier.

3 Rounds for Time:

20 Db. Snatches (40/30) alternating arms
60 Ft. Weight Carry (115/95)
12 Burpee weight jumps
60 Ft. Weight Carry (115/95)

Beginning Monday, January 7th, EPC Multisport will be conducting additional endurance training sessions each week at All Pro Health Center. These classes will be coached by Xterra pro triathlete Cody Waite and USA Triathlon Certified Coach Kathy Waite. All Pro is very fortunate for this opportunity to partner up with EPC musltisport and offer these high quality training sessions at our facility.

These classes are open to All Pro CrossFit members and EPC/Team Adrenalin members. Each class will count as one of a member’s weekly sessions (if not an unlimited member).

The new schedule posted below, and updated on the Schedule and Prices page reflects these changes.

Please note: There will no longer be a 6 PM CrossFit class on Tuesday and Thursday. Otherwise, the CrossFit schedule will remain the same. On Monday and Wednesday at 6 PM, the CrossFit and Running classes will be conducted simultaneously.

Our recovery Yoga classes will start back up again soon. We will post the new day and time soon.

Monday and Wednesday

CrossFit:

6 AM     7 AM     9 AM     10AM

4 PM     5 PM     6PM

EPC Multisport:

6PM Running-Specific Session

Things You’ll Need:

• indoor & outdoor appropriate clothing
• running shoes
• HRM/GPS (recommended)

7:15 Swim Workout @ Carmody Recreation Center (Additional $5)

Tuesday and Thursday

CrossFit:

6 AM     7 AM     9 AM     10AM

4 PM     5 PM

EPC Multisport:

8 AM Running-Specific Training Session

Things You’ll Need:

• indoor & outdoor appropriate clothing
• running shoes
• HRM/GPS (recommended)

6:00-7:30 PM Cycling-Specific Training Session

Things You’ll Need:

• stationary trainer & bike
• indoor cycling gear
• HRM/GPS/Power (recommended)

 

Friday

CrossFit:

6AM     7AM     9AM     10AM

4PM     5PM     6PM

Saturday

9 AM     New to CrossFit Class

10 AM     CrossFit

11 AM     CrossFit

Back Squat
1-10

Run 400m

Back Squat
1-20

Run 400m

Back Squat
1-30

Run 400m

 

Bench Press
5-5-5-5 (Heavy Weight)
Then:
Every Minute on the Minute;
Even Minutes: 30 sec. ring support hold
Odd Minutes: 40 ft. Plank Walk

 

 

 

2 Rounds for Time

50 Double Unders
30 Pull Ups
30 Hang Power Snatch (115/85)
30 Toes to Bar
30 Hang Power Clean (115/85)

Diane

For Time
21-15-9
Deadlift (225/185)
HSPU

**Only open for 10am & 11am classes today.**

Tabata That!

8 Rounds of each exercise;
20 sec. of work, 10 sec. of rest
Total Reps = Personal Score
Max Reps Every 20 Seconds!
Pull Ups
Push Ups
Sit Ups
Air Squats

What better way to start the new year than with a healthier new you?! In 2013, resolve to clean up your diet and try the Whole30 Challenge with All Pro during the month of January, starting January 7th! Sign up today in the gym. For more information about clean eating and the Whole30 challenge, visit the Whole30 Challenge tab.

AMRAP 20 Min

“Cindy”
5 Pull-ups
10 Push-ups (chest to floor)
15 Squats

 

Row Challenge

4×500 meter tests-start every 3 minutes
Goal Times:
Men < 1:43 per 500
Women

If not rowing:
Every minute, on the minute
12 minutes total
Even Minutes: 12 Box Jumps
Odd Minutes: 12 Wall Balls (20/14)

 

For Time:

500 Single Buy In
Then
21-15-9
Push Jerk (135/95)
Lateral Bar Jump

 

AMRAP in 15 minutes

10 Ring Rows
15 Sit ups
20 Goblet Squats (45/35)

Merry Christmas from the All Pro Team! We wish you all happy holidays and a wonderful, safe  time with your families. 

All Pro is closed today. Classes will resume Wednesday, December 26th.

1 Deadlift (315/225)
2 Burpee Pull-ups
3 Ring Dips
4 Pistols
5 Man makers
6 Toes-to-bar
7 Hand release push-ups
8 Box Jumps
9 Med ball slams
10 Box Jumps (24/20)
11 Turkish Get-ups
12 Db Thrusters (40/30)