Monday, January 30, 2017

Monday 01/30/2017 WOD

Strength - Back Squat:
4 sets of 8 reps at 85%
4 sets of 8 Dragon Flags


WOD - 15 min AMRAP:
20 KB Swings
15 Wall Balls
10 Toes to Bar
200m Row

Wednesday, January 25, 2017

Wednesday 1/25/17 WOD

Warm-up: Dynamic

Skill: Muscle up practice

6 sets of Bergeron big clean complex

WOD - 12 min AMRAP:
400m Row
10 Power snatches 55/95
25 DU

Monday, January 23, 2017

Monday 1/23/2017 WOD

Strength - Over Head Squat:
8 sets of 3 reps - work on technique before going heavy
8 sets of 30sec Hollow Hold


WOD - 5 Rounds:
8 Man Makers
10 Weighted Situps
8/side One legged Squats
10 Cal Row

Don't forget Yoga class starts on Saturday (1/28) at 12pm! Complement your training with active recovery by taking a Yoga class taught by Kirstie

Saturday, January 21, 2017

Saturday 1/21/17

Barbell Complex

Strength of Choice

WOD - 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Body Complex

Thursday, January 19, 2017

1/21 Nutrition and Body Composition Testing

Come down this Saturday 10 AM
-For body composition testing
-nutritional seminal
-Goal setting

Wednesday, January 18, 2017

Wednesday 1/18/17 WOD

Warm-up: Dynamic

Skill: Ring Stabilization

Strength: Push press 5x3

Ring dips
Push ups

Tuesday, January 17, 2017

Tuesday 1/17/17 WOD

5 sets of...
1 Squat clean
2 Hang cleans

WOD - 5 rounds:
7 Deadlifts
9 Burpees
12 Pullups

Monday, January 16, 2017

Monday 1/16/2017 WOD

Strength - Back Squat:
3 sets of 10 reps @ 70%
3 Sets of 10 Strict Toes to bar

WOD - 5 Rounds:
8/side Bench jumps
10 Ab rollouts
12 Wall balls
Heavy Farmers Carry down/back

Core Blaster 4 rounds:
10 Plank knees up/down with hover
10 Back extensions
8/side Windshield wipers with BB

Saturday, January 14, 2017

Saturday 1/14/17

WOD - 5 rounds:
8 strict pull-ups
30 sec plank L/R
5 wall walks
20 knees to chest 
100 jump rope

Tabata core 

Monday, January 9, 2017

Monday 1/09/2017 WOD

Strength - Front Squat:
75% 5 reps, 82% 1 rep
75% 5 reps, 84% 1 rep
75% 5 reps, 86% 1 rep
75% 5 reps, 88% 1 rep

Jerk from rack


Thursday, January 5, 2017


Clean and Jerk
1 set of 5
1 set of 4
1 set of 3
1 set of 2 
1 set of 1

5 rounds 
12 deads 
9 hang cleans
6 push press 

Coach Noonan

Matt tell us about your personal fitness background?
I started weight training in high school with traditional bodybuilding movements at a small home gym setup I had. I progressed with results in hypertrophy and strength.

How did you make fitness a career ?
  In 2010 I completed my WITS personal training certification. My 30 hour internship was completed at Fitness Crossing and I took a part time job personal and group training there. I was introduced to power lifting and Olympic lifting. In 2012 I received my CrossFit Level 1 certification.
Why is your style of Training?
I really enjoy coaching barbell work; the snatch is my personal favorite my best lift is #285. In my own workouts I focus the strength portion of the workout into 2 lifts for example Clean and Jerk then Back squat or Bench Press and Dead lift. For conditioning I will program gymnastics for example toes to bar and ring dips.  Some workouts are strength based and finish up with assistance work dumbbell movements like incline press for example the “old-school” moves.
 What is your work and training schedule like?
I work full time in the construction field and workout  4-5 times after work.  I coach at Fitness Crossing 2-3 days per week mostly group workouts.

What is the most important tip you can give about fitness and strength training?

Learn how to correctly squat deadlight and press as soon as you can with a great coach then progress to the Olympic lifts. Anyone can do a biceps curl but a full snatch takes time to master so get with a good coach! 

Tuesday, January 3, 2017

Serious about squat

5 backsquat
Superset with
10 Knees to elbows 
5 rounds 

Skill: muscle up 5X5
Or pull-ups and dips 10X5

Wall Ball
Push press 
Box Jump 

Reminder: Upcoming Home Meet

FC Winter Classic Power Meet
January 7th, 2017

Please see any of the trainers for more information.

Monday, January 2, 2017

Monday 1/2/2017 WOD

Strength - Bench:
50 reps at 60-70%
10 pull ups each time the bar is racked

Skill: Overhead squat

WOD - 4 rounds:
8/side bottoms up single arm OH press
10 Plank slider tucks
12 renegade rows
 Sled Down and back