Oct
18
0

08162016

CrossFit Ark – CrossFit

Happy Birthday, Bernice. Now go crush your score!

Benchmark WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Screen Shot 2016-06-20 at 4.40.57 PM
CrossFit Ark is happy to run programming by Warm Up and Workout by 6-time CrossFit Games competitor, Pat Barber.

About Our Programming

A SESSION PLAN FOR EVERY DAY
CFA coaches and members get everything they need for a training session: a workout brief, a customized warmup, and workout prep recommendations with three tiers of difficulty/complexity.

WARM UPS DESIGNED FOR THE WORKOUT
From everything before “3-2-1-Go!”, these custom warmups build to the workout and are written specifically for the day, often including skill work, so that CFA members’ muscles and joints are actually prepared for the work.

THREE TIERS OF GPP (GENERAL PHYSICAL PREPAREDNESS)
CFA offers a non-specialized program that makes members perform a wide variety of movements, in a variety of time domains and rep schemes. The goal is to make memebers better at everything from strength to endurance. And the three workout options are designed to accommodate everyone from the beginner (Fitness) to the more fit (Rx) to the very fit (Rx+).

Jun
20
0

Ark Kids Program

2016-08-23_0002

 

The CrossFit Ark Kids Program is for kids between the ages 8 -12 and is designed to help develops physical abilities, social skills and self-confidence. Our program can prepare kids for sports by improving stamina, coordination and body awareness. The Kids Program also provides an alternative for children who do not show an interest in traditional team sports or activities.  Kids who participate in our program are exposed to exercises and activities that help develop good motor patterns, balance, assertiveness and a positive attitude toward challenges — both physical and mental. At the very least, the kids are kept moving and have a fun time burning off energy!


Register now for September!

Contact us for more info and registration: info@crossfitark.com 905-503-2637

 


Schedule:
Monday, Wednesday and Friday – 4:30pm to 5:15pm
Tuesday and Thursday – 5:30pm to 6:15pm
Saturday – 11:00am to 11:45am

Memberships:
– 4x per Month $54
– 10x per Month $121
– Unlimited per month $135

 

Apr
2
0

CFBC 04/02/2016

CrossFit Ark – CrossFit Bootcamp

Hang Power Clean (5-5-5)

Spend 15min to find a 5rm.

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 HPC 75/55

5 Bar Facing Burpees

20 Lunges

5 Bar Facing Burpees
Rx+ use 115/75

Apr
2
0

04022016

CrossFit Ark – CrossFit

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Apr
1
0

CFBC 04/01/2016

CrossFit Ark – CrossFit Bootcamp

Push Press (5-5-5)

Spend 15min to find a 5rm.

Metcon (Time)

2 RFT

250 Cal Row

250 PP 45/35

250 Box Jumps 24/20

250 KB Swings 35/26
Rx+ use 75/55

Take the last 0 off each set of reps. Happy April Fools!

15min CAP

Apr
1
0

04012016

CrossFit Ark – CrossFit

Clean and Jerk (1-1-1-1-1)

Take 20 min for a 1RM

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mar
31
0

CFBC 03/31/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Weight)

EMOM 10

5 Thrusters

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Knee Ups

20 Thrusters 45/35

30 DU / 60 Singles
Rx+ T2B and 75/55

Mar
30
0

03/30/2016

CrossFit Ark – CrossFit Bootcamp

Metcon (Time)

FOR TIME

25 Burpees

25 Wall Balls 20/14

25 KB SDHP 35/26

2000m ROW

25 Burpees

25 Wall Balls 20/14

25 KB SDHP 35/26
30min CAP

Rx+ use KB 53/35 and Row 3000m

Mar
30
0

03302016

CrossFit Ark – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#