Christmas Fitness

Christmas Fitness is now CrossFit Invoke!

2011-12-30T17:00:00.000-08:00

Hey Fitness Friends!

Christmas Fitness (formally doing business as CrossFit Raleigh) is now CrossFit Invoke. Website is in progress so stay tuned. Please email me at christmasfitness@gmail.com or info@crossfitinvoke.com. If you would like to call, the digits are 919-985-4196.

Thank you for your support. The facility is open and up and running now!

Here are the hours:

Monday, Wednesday, Friday

6:00-7:00a Full Service CrossFit

9:30-10:30a Full Service CrossFit

11:45-12:15p Express CrossFit

4:30-5:30p Full Service CrossFit

5:30-6:30p Full Service CrossFit

6:30-7:30p Full Service CrossFit

Tuesday, Thursday

6:00-7:00a Full Service CrossFit

11:45-12:15p Express CrossFit

4:30-5:30p Full Service CrossFit

5:30-6:30p Full Service CrossFit

6:30-7:30p Full Service CrossFit

Saturday

9:30-10:30a Full Service CrossFit

10:30-11:30a Full Service CrossFit

Sunday

10:00a - 11:00a Full Service CrossFit (closed New Years Day)

You can come in and try your FREE workout at any of the class times listed. Just come in a few minutes before class begins to speak with the Coach.

06.29.11

2011-06-29T06:21:00.000-07:00

Bootcamp gets a break!

We took an evening to enjoy each others company, after a WOD of course!

Newly wedded Erica! Erin with the thumbs up and Lori wondering what is happening!

Erin celebrating, well, because that's Erin!

4 Rounds:

50 meter bear crawl

15 floor wipers

10 meters plank walks

06.27.11

2011-06-27T11:42:00.000-07:00

4 rounds:

45 seconds ea station, 15 seconds rest

jump rope/double unders
sexy backs
step up with lunge

06.24.11

2011-06-25T07:31:00.000-07:00

2 minutes ea station, 30 seconds rest between:

floor wipers
push ups
surfer squats
dips
50 meter relay sprints

06.20.11

2011-06-20T11:52:00.000-07:00

7 Rounds:
10 pistols
12 clapping push ups
200 meter run

06.15.11

2011-06-15T14:17:00.000-07:00

4 Rounds:

30 scissor kicks
20 step ups with lunge
10 sexy backs

6.13.11

2011-06-13T13:45:00.000-07:00

20 min AMRAP of:

30 sky humpers
15 hand release push ups
30 single toe touches

June troops working on their plank walks.

06.10.11

2011-06-10T11:54:00.000-07:00

5 Rounds:

30 pendulum kicks
10 walking plank push ups
200 meter run

Inch worming through week 1!

06.08.11

2011-06-08T07:52:00.000-07:00

Bootcamp pooh, Blanch keeping her mom company.

4 Rounds:

25 Jumping squats

100 yard bear crawl

100 jumping jax

CrossFit Games - Mid Atlantic Regional WOD 5 CFR

2011-06-06T11:55:00.000-07:00

4 Rounds:

200 meter sprint
10 burpees
20 squats
30 sit ups
40 dips

Take a peek at the CrossFit Mid Atlantic WOD #5 with your Coach Christmas and teammate Jason.
Do you believe I learned muscle ups in the park?

06.01.11

2011-06-01T10:38:00.000-07:00

5 Rounds:

30 second handstand hold (against a wall)
15 burpees
100 meter sprint
rest 45 seconds

Jordan and her sister on Memorial Day practicing their handstands!
Thank you to all who served in the military and remember those who gave the ultimate sacrifice for us.

05.27.11

2011-05-27T05:12:00.000-07:00

BENCHMARK DAY!

Record this so you can try it again in a month:

1 Round:
400 meter run
50 step ups
40 squats
30 dips
20 push ups
10 burpees
400 meter run

05.25.11

2011-05-26T12:07:00.000-07:00

Run 1 mile for time

Rest 5 minutes

1 Round:
50 yard duck walk
50 yard plank walk
50 burpees
50 dips
50 jumping squats
50 double unders

05.23.11

2011-05-23T02:51:00.000-07:00

3 rounds:

Max attemps of ea for 1 min:

knee slap jumps
hand release push ups
v-sit ups
bottom to bottom squat

rest 1 min between rounds

05.18.11

2011-05-18T05:51:00.000-07:00

7 Rounds

20 double unders
15 clapping push ups
15 jumping squats

05.13.11

2011-05-13T13:26:00.000-07:00

5 Rounds:

8 prisoner get ups (ea side)
5 single arm push up with pike (ea side)
100 jump rope

Coach Christmas playing on the pull up bar...is there one in your neighborhood?

5.11.11

2011-05-11T05:23:00.000-07:00

6 Rounds:

6 prisoner get ups
10 frog hops
run 200m

05.09.11

2011-05-09T12:58:00.000-07:00

5 rounds:

15 jumping lunges
20 burpees
10 push ups with hand lift

Team Work! The Baghdad Wrecking Crew gathered over the weekend to compete in the Metro Dash in Houston TX. Great time for all!

Who said girls cant scale walls?!

Tire flips!

Theresa & Christmas getting over the rope wall.

05.04.11

2011-05-04T08:13:00.000-07:00

Lindz returning to bootcamp after giving birth to a baby boy! Great job keeping up with the home workouts Lindz!

4 Rounds:

1 minute each exercise, 1 min rest after each round

jumping squats
sexy back push ups
flutter kicks

05.02.11

2011-05-02T06:30:00.000-07:00

DAY 1 of 30 Days of Christmas MAY starts Today!

Haven't signed up yet? Send an email to christmasfitness@gmail.com or
call 919.675.2203 to get in!

This is a Bootcamp that ANYONE of ANY FITNESS LEVEL can participate in. You do not have to have any previous gym or Bootcamp experience to do this!

10 Rounds:

100M sprints

Rest 30 seconds between each round and keep track of your time. 3 burpees for each second lost.

04.27.11

2011-04-27T09:17:00.000-07:00

5 rounds, 30 seconds each station:

single arm plank hold right
jumping lunges
single arm plan hold left
floor wipers

04.25.11

2011-04-25T05:49:00.000-07:00

4 Rounds

50M burpee long jump
20 sky humpers
10 clapping push ups

04.22.11

2011-04-22T08:19:00.000-07:00

Tabatas:

20 seconds of work/10 seconds of rest = 1 round

8 rounds of each exercise. Complete all rounds of the exercise before moving onto the next one.

Squat
Push Ups
Sit Ups
Dips

Junk Yard Dog...it's serious!

04.20.10

2011-04-21T04:19:00.000-07:00

4 Rounds:

100 jump ropes
50 jumping jax
20 walking lunges forward
20 walking lunges backward
15 push ups

Brittney (in pink) and Erica (blue) teaming up in their workout. Brittney is a new Boot while Erica is an experienced Vet. Erica is shaping up for her wedding this June!
Congrats Eric and Tobias!

04.18.11

2011-04-18T02:54:00.000-07:00

4 Rounds:

20 mountain climbers - explosive
30 sit ups
400m run

04.15.11

2011-04-15T07:57:00.000-07:00

4 Rounds:

20 leg lifts
10 mountain climber push ups (ea side)

04.13.11

2011-04-13T04:24:00.000-07:00

3 Rounds

50 meters bear crawl
30 jumping squats
50 meters crab crawl

04.11.11

2011-04-11T08:39:00.000-07:00

5 rounds

20 scissor jumps (total)
10 clapping push ups
run 200 meters

04.08.11

2011-04-08T05:40:00.000-07:00

5 Rounds:

10 long jump forward, 2 hops back
10 burpees
1 min plank hold on elbows

04.06.11

2011-04-06T09:44:00.000-07:00

4 Rounds:
20 knee to elbow squats
15 burpees
400 meter run

04.04.11

2011-04-05T05:29:00.000-07:00

Day 1 of April 30 Days of Christmas Bootcamp was kicked off to a great start! There were familiar faces mixed in with new faces but all were excited to get their month of started.

Bootcamp April Baseline

1 Round:

400M run

50 squats

40 sit ups

30 push ups

10 burpees

If you have been following the blog and need to step up the pace, do 2 Rounds for your baseline. Keep your time so you can have something to compare it to at the end of the month. Track your progress!

03.30.11

2011-03-30T05:56:00.000-07:00

15 Minute AMRAP 15 single leg toe touch ea side 20 sexy back push ups 20 yards duck walk

What are you fueling your body with? Chek out this blog: CrossFit Raleigh Paleo Blog to see what you should be taking in!

03.28.11

2011-03-28T11:43:00.001-07:00

5 Rounds:

10 burpee broad jumps
15 sexy back push ups
100 jump rope

03.25.11

2011-03-25T09:45:00.000-07:00

1 Round:

10 yards plank walks
50 sit ups
10 yards plank walks
100 squats
10 yards plank walks
100 sit ups
10 yards plank walks
50 squats

03.23.11

2011-03-23T08:25:00.000-07:00

2 Rounds:

50 meters bear crawl

100 umping jax

50 meters crab crawl

100 tuck jumps

Vote for INDY's BEST OF for Raleigh HERE! Be sure to put down CrossFit Raleigh for your favorite Fitness Facility and Christmas Abbott for favorite trainer!

03.21.11

2011-03-21T12:02:00.000-07:00

10 Rounds:

12 dips
12 v-sits
12 jumping squats

03.18.11

2011-03-18T05:12:00.000-07:00

4 Rounds:

10 pistols (ea leg)
15 clapping push ups
30 sit ups

03.16.11

2011-03-16T05:51:00.000-07:00

5 Rounds:

15 mountain climbers (yoga style/ea side)
30 jumping lunges (ea side)

03.14.11

2011-03-14T02:51:00.000-07:00

4 Rounds:

50 knees to elbows (ea side)
20 jumping lunges
10 sexy back push ups

03.11.11

2011-03-11T04:18:00.000-08:00

5 Rounds:

100M bear crawl
30 sit ups
15 jumping squats

03.09.11

2011-03-09T19:16:00.000-08:00

1 Round:

250 jumping jax
150 sit ups
100 squats
50 burpees

Rope climb at Venice Beach (no feet).

03.07.11

2011-03-07T14:12:00.000-08:00

3 Rounds of 1 Minute of Each:

Flutter Kicks
Jumping Squats
Push Ups
Dips
Rest 1 Minute

03.04.11

2011-03-04T14:10:00.000-08:00

5 Rounds:

15 jumping lunges (per leg)
20 push ups
15 tuck jumps

03.02.11

2011-03-02T04:22:00.000-08:00

4 Rounds:

10 frog leaps
20 single leg toe touches
10 sexy back push ups
run 400

Find more videos on ChristmasFitness YouTube!

2.28.11

2011-02-28T03:03:00.000-08:00

6 Rounds:
200 meter sprint
15 push ups
rest apx 45-60 seconds between rounds

Get Outside Your Comfort Zone!

If you never really apply yourself, how do you know what you are capable of? Training outside of your comfort zone will help. It not only challenges your body in different ways but builds on your mental capability, what really gets you through each workout!

Pic from crossfit.com

2.25.11

2011-02-25T06:32:00.000-08:00

3 Rounds:

30 jumping squats
1 min plank hold
20 burpees
1 min plan hold

Want to see more videos? Watch them at ChristmasFitness YouTube!

What's on your plate today?

I had a sauteed (minimal Olive Oil) Kale, zuchini and squash salad topped with tuna and a lemon squeeze! Add some shivered almonds to top it off and you have a power meal!

2.23.11

2011-02-23T11:55:00.000-08:00

4 Rounds:

20 Scissor kicks (each leg)
15 Push ups
20 meters Duck walk
100 Jumping jacks

2.21.10

2011-02-21T05:37:00.000-08:00

5 Rounds

50 high knees
20 leg lifts
12 sexy backs

For more videos subscribe to my YouTube Page!

2.18.11

2011-02-18T02:52:00.000-08:00

Friday Freak!

5 Rounds:

Sprint 200
20 jumping squats
10 clapping push ups

Find more videos on YouTube!

2.16.11

2011-02-16T06:03:00.000-08:00

Roll it out!

5 Rounds:

15 Hamstring rolls
30 second bottom plank holds
10 single arm toe touch (ea side)

2.14.11

2011-02-14T06:34:00.000-08:00

Loving Yourself Workout

Give a little extra push in this one today.

4 Rounds:

20 meters of side lunge with twist
20 meters inch worms (click for demo)
20 push ups with hand release at bottom
400 meter run

Visit ChristmasFintess on Youtube! for video demonstrations!

2.12.11

2011-02-12T11:10:00.000-08:00

Saturday Fun WOD!

7 Rounds:

sprint 200 meters
20 squats
20 push ups

Rest 1 minute between each round

Updates

2011-02-12T10:22:00.000-08:00

Hello Fitness Friends!

I've been working on a project recently to help all of the ChristmasFitness followers get a better, more inclusive workout. I've created a youtube page to demonstrate some of the exercises listed on this blog. Please check it out HERE and keep checking in as I am able to upload more videos for you.

Local ChristmasFitters, bootcamp will be returning in APRIL! More details to come for you but until then check back on the blog and FACEBOOK.

Here is a sample of the video on youtube with Sky Humpers:

Thanks so much for your patience while I get these projects up and going for you!

Happy fitness everyone!

Christmas

01.26.11

2011-01-26T05:26:00.000-08:00

5 Rounds:

20 inch worm burpees
20 dips
15 second l-sit hold

Stay tuned for some exciting news on training options!

My nephew Chase! He's only a few months and already rocking out the Christmas Fitness workouts!

01.24.11

2011-01-24T02:50:00.000-08:00

4 Rounds

8 single legged burpees (ea side)
10 walking planks (ea way)
20 knee to elbow squats
50 double unders

01.17.11

2011-01-18T13:05:00.000-08:00

1 Round:

100 Squats
80 Scissor Kicks (each leg)
60 Sit Ups
40 Push Ups
20 Burpees
10 Jumping Squats

01.14.11

2011-01-14T02:47:00.000-08:00

3 rounds:

Complete as many rounds as possible of ea:
push ups
jumping squats
inch worms
jumping lunges

Rest 1 minute between rounds.

01.12.11

2011-01-12T05:31:00.000-08:00

4 Rounds:

15 side lunges (ea side)
12 sexy back push ups
10 hollow rock rolls (front to back = 1)

Some spring bootcampers getting their warm up on!

01.10.11

2011-01-10T02:45:00.000-08:00

5 Rounds:

15 toe touches (ea side)
25 squats with 2 second hold at bottom
45 second plank hold

CrossFit Raleigh

2011-01-06T19:17:00.000-08:00

CrossFit Raleigh is open and ready for YOU to come play!

Christmas Fitness bootcamps are on pause until the spring when we can get back to playing outside. But if you were a previous bootcamper you can get in on CrossFit Raleigh with your bootcamp discount! Don't be left out of all the fun that's happening downtown Raleigh at CrossFit.

If you want more information about this program either visit the website, call (919.675.2203), or write me at christmasfitness@gmail.com or crossfitraleigh@gmail.com.

You can also swing by the "box" anytime we have class. We are located at 235 S. Salisbury St. Raleigh, 27601.

CrossFit Raleigh on January 1st. Our first CFR Polar Plunge! Obviously, we're thugs.

12.5.11

2011-01-05T06:36:00.000-08:00

5 Rounds:

20 side lunges (ea leg)
50 double unders
10 clapping push ups

12.31.10

2010-12-31T14:23:00.001-08:00

Last day of the year...put some gas into this one!

4 Rounds:
400 meter run
25 pull ups
15 box jumps

12.27.10

2010-12-27T05:38:00.000-08:00

50 burpees

rest 2 minutes, then:

2 rounds:
90 seconds ea, max reps:
squats
sit ups
pull ups (or chin hang)

Merry Christmas!

2010-12-25T12:30:00.000-08:00

In spirit of the holiday!

25 reps of each:

single toe touch v-sits
clapping push ups
leg raises
jumping squats
sexy back push ups

12.22.10

2010-12-22T08:14:00.000-08:00

4 rounds:

30 double unders
20 burpees
20 box jumps

12.20.10

2010-12-20T07:04:00.001-08:00

29 reps of each - 1 round

push ups (with 2 second hold at bottom)
scissor kicks
tuck jump burpees
v sit ups
dips
inch worms

12.17.10

2010-12-17T14:04:00.000-08:00

3 rounds:
1 min each station, then 1 min rest

hip raises
jump rope
explosive push ups
jumping lunges

12.13.10

2010-12-13T02:35:00.000-08:00

10, 9, 8...3, 2, 1 of:

Burpees
Dips
Jumping Squats

12.10.10

2010-12-10T15:33:00.000-08:00

5 Rounds:

8 v-sit toe touches
10 push ups (lift hands)
15 snowboarding squats

12.08.10

2010-12-08T04:24:00.000-08:00

4 Rounds:

20 walking lunges
15 sexy backs
30 sit ups

12.06.10

2010-12-06T08:53:00.000-08:00

5 rounds:

10 burpees
15 box jumps
20 double unders

Grand Opening Play Day TODAY!

2010-12-04T04:45:00.000-08:00

Come on out today to get your free workout, meet and greet the Coaches of Christmas Fitness and CrossFit Raleigh, get more information on the programs we offer, and have a fun social afternoon.

Doors open at 11am with the first workout starting at 11:15am continuing all day. First day of classes for Foundations, 30 Days of Christmas, and CrossFit start Monday morning.

The December schedule is different than the January schedule to ensure all new athletes are able to get into a Foundations class.

Monday and Wednesday

6:00-7:00a Foundations A /Full Service CrossFit

12:00-12:30p CrossFit Express

5:30-6:30p Foundations B /Full Service CrossFit

6:45-7:45p 30 Days of Christmas Bootcamp

Tuesday and Thursday

7:00-8:00a Foundations C /Full Service CrossFit

6:30-7:30p Foundations D /Full Service CrossFit

Friday

6:00-7:00a Full Service CrossFit

12:00-12:30p CrossFit Express

5:30-6:30p Full Service CrossFit

6:45-7:45p 30 Days of Christmas Bootcamp

Saturday

9:30-10:30a Full Service CrossFit

If you would like to sign up for any of these (Foundations is required before going into the CrossFit classes unless you can "test out") programs and ARE NOT able to make it please email me to get you in the class!

CHRISTMASFITNESS@GMAIL.COM or CROSSFITRALEIGH@GMAIL.COM

Hope to see everyone today, if not then Monday!

Happy Fitness!

Christmas

12.03.10

2010-12-03T06:47:00.000-08:00

1 Round:

60 Push Ups (lift hands off ground each rep)
50 Burpees
40 Push Ups
30 Box Jumps
20 Sexy Backs
10 Jumping Lunges (ea side)
5 Jumping Squats

THIS Saturday!

2010-12-02T17:09:00.000-08:00

Raleigh Downtowner Magazine heard about, have you? Come out THIS Saturday, the 4th from 11-4 to get in a free workout, meet the Coaches of CrossFit Raleigh, and have your own community meet and greet.

See what our local information source in the downtown community has to say about it!

12.01.10

2010-12-01T04:54:00.000-08:00

5 Rounds:

20 scissor kicksv(ea)
15 sexy back push ups
50 double unders

11.29.10

2010-11-29T15:00:00.001-08:00

AMRAP in 12 minutes:
-as many rounds as possible

10 side lunges ea side
30 sit ups
400 meter run

Opening Day Saturday, December 4th! Come out and PLAY!

2010-11-28T12:54:00.000-08:00

Hello Friends!

Christmas Fitness & CrossFit Raleigh are opening our doors to welcome you on Saturday, Dec. 4 from 11am to 4pm and are inviting YOU to come play!

There will be a demonstration workout, where you participate. You don’t have to be a member & no CrossFit or exercise experience needed! All you have to do is show up in some comfortable workout clothing and a bright smile. The coaches of CrossFit Raleigh will guide you through the workout ensuring you are safely performing the movements, all while getting some fitness in for the day. So come out and see what a 15-minute CF Raleigh workout feels like, meet some new friends, check out the facility (yes – it has bathrooms and showers!) and begin your journey towards a fitter, healthier lifestyle.

Here’s the schedule for the day:

Doors open at 11:00 a.m.

#1 WOD (Workout of the Day) – 11:15 a.m.

#2 WOD – 12:00 p.m.

#3 WOD – 12:45 p.m.

#4 WOD – 1:30 p.m.

#5 WOD – 2:15 p.m.

#6 WOD – 3:00 p.m.

#7 WOD – 3:45 p.m.

Each session is done in a group setting with a CrossFit Raleigh coach and will include a warm-up, workout and cool-down. These sessions will be very similar to what you will experience as a CrossFit Raleigh athlete.

Please stay as long as you like and ask us any questions you may have about our “box” (that’s what we call our gym), the programming methods, nutrition, how to become one of our athletes (that’s what all of our members are!) and what CrossFit is. Remember, you do not have to know what CrossFit is, or have done it before. You don’t have to have workout experience. The coaches of CF Raleigh will teach you what you need to know and be actively watching you as you go through the workout. That’s what we do!

Don't think you're ready for CrossFit? The "30 Days of Christmas" bootcamp will still be held every month for anyone! This is a body weight only bootcamp that is month to month with no contract and separate from CrossFit.

As much as we would love to see and meet you in person, we understand if you can’t make it to our Opening Day. No need to worry, here’s what you can do to get started:

1. You can send us an e-mail using the “contact us” link on the right side of the main page. Or send your name, contact phone number, when a good time is to reach you and include any questions you have to: crossfitraleigh@gmail.com or christmasfitness@gmail.com.

2. You can call 919.675.2203 with any questions.

3. Or you can come by 235 S. Salisbury Street Monday-Saturday. We open the doors at 6:00 a.m. Monday-Friday and 9:30 a.m. on Saturdays.

We hope to see everyone this Saturday to bring in the new place right! Bring family, friends, workout buddies, even your grandmother can come and workout.

--
Happy Fitness!

Christmas Abbott
919.675.2203
christmasfitness.com or crossfitnc.com

11.24.10

2010-11-24T02:33:00.000-08:00

8 Rounds:

10 - 1 forward long jump, 2 backward hops
5 - 2 second hold push up
10 - toe touches

CrossFit Raleigh/ChristmasFitness Grand Opening Play Day Saturday, December 4th

2010-11-23T05:14:00.000-08:00

Be sure to come out and get in your free workout in the new facility of CrossFit Raleigh & Christmas Fitness!

We are opening our doors to welcome you on Saturday, Dec. 4. Here’s the schedule for the day:

Doors open at 11:00 a.m.

There will be a demonstration workout, where YOU participate. You don’t have to be a member. You don’t have to have CrossFit experience. All you have to do is show up in some comfortable workout clothing and a bright smile.

The coaches of CrossFit Raleigh will guide you through the workout ensuring you are safely performing the movements, all while getting some fitness in for the day. So come out and see what a 15-minute CF Raleigh workout feels like, meet some new friends, check out the facility (yes – it has bathrooms and showers!) and begin your journey towards a fitter, healthier lifestyle. Check out the times below to see what workout you would like to do on Dec. 4.

#1 WOD (Workout of the Day) – 11:15 a.m.

#2 WOD – 12:00 p.m.

#3 WOD – 12:45 p.m.

#4 WOD – 1:30 p.m.

#5 WOD – 2:15 p.m.

#6 WOD – 3:00 p.m.

#7 WOD – 3:45 p.m.

You can stay as long as you like and ask us any questions you may have about our “box” (that’s what we call our gym), the programming methods, nutrition, how to become one of our athletes (that’s what all of our members are!) and what CrossFit is. Remember, you do not have to know what CrossFit is, or have done it before. You don’t have to have workout experience. The coaches of CF Raleigh will teach you what you need to know and be actively watching you as you go through the workout. That’s what we do!

If you want to get some information in your back pocket before you come to 235 S. Salisbury Street on Saturday, Dec. 4, check out our website’s How to Get Started, Questions and Answers pages and visit CrossFit.com. You can also check out these videos.

What is CrossFit?

CrossFit and the people I have met through CrossFit have changed my life.

You can also read a little bit:

CrossFit Journal

Who is CrossFit Raleigh?

And if you are still not convinced that YOU can do CrossFit, check out one of many, many testimonials from CrossFitters… Here is one from CrossFit Fire in McHenry, IL.

As much as we would love to see and meet you in person, we understand if you can’t make it to our Opening Day. No need to worry, here’s what you can do to get started.

2. You can call 919.675.2203 with any questions.

3. Or you can come by 235 S. Salisbury Street Monday-Saturday. We open the doors at 6:00 a.m. Monday-Friday and 9:30 a.m. on Saturdays. You can meet us then and watch one of our workout sessions. Check out the schedule.

11.22.10

2010-11-22T02:29:00.000-08:00

1 round:

100 double unders
100 squats
75 sit ups
50 push ups
100 double unders

11.19.10

2010-11-19T02:35:00.000-08:00

5 Rounds:

20 mountain climbers (each side)
overhead squats
push ups
sit ups

11.17.10

2010-11-17T02:32:00.000-08:00

AMRP in 12 minutes:

20 Walking lunges (total)
10 sexy back push ups
60 jax

11.15.10

2010-11-15T06:58:00.000-08:00

5 Rounds:

10 burpees
8 floor wipers (8 each side)
20 jumping squats

11.12.10

2010-11-12T08:11:00.001-08:00

Street Gone Bad

1 minute each station then 1 min rest after all stations have been completed.

3 rounds for reps.

wall ball
10' shuttle run
situps
OHS
burpees

11.10.10

2010-11-10T06:21:00.001-08:00

3 Rounds:

20 sets of the "delivery":
-leg raise
-leg raise with v-sit reach
-sky humper
15 push ups
15 jumping squats

Do all 20 sets of the "delivery" complete all sets of push ups and squats to equal 1 round.

11.08.10

2010-11-08T02:23:00.000-08:00

30,20,10

Overhead squat
Mountain climbers, yoga style
leg scissors

11.05.10

2010-11-05T02:18:00.000-07:00

100 jax
30 sit ups
30 push ups
30 squats
30 burpees
30 jumping squats
100 jax

CrossFit Raleigh's December Schedule!

2010-11-04T11:02:00.000-07:00

CrossFit Raleigh will have a Foundations Bootcamp starting December 6th. The Foundations Bootcamp is required to join. Seasoned CrossFitters can test out of Foundations with a coach and be able to attend the Full Service CrossFit classes in December. The December schedule will be slightly different than the regular schedule starting in January to ensure everyone is able to complete the Foundations Bootcamp.

Be sure to join us for our Play Day on December 4th from 11-4 at 235 S. Salisbury St.

Foundations Bootcamp is $185 and will get you completely prepared to go into the CF Classes with confidence.

We are offering several types of classes to choose from with your membership starting at $135:

Full Service CrossFit - includes a guided warm up, workout, and cool down - December CF Classes are only open to those seasoned CrossFitters that have tested out of the Foundations Bootcamp

Express CrossFit - workout only
Olympic Lifting - breaking down technique of the O-lifts

-The CF and the Oly classes are included in the CF membership

30 Days of Christmas Bootcamp - A body weight only class
-The 30 Days of Christmas is a “body weight only” bootcamp, which is a separate, no-contract monthly program at $110.

DECEMBER SCHEDULE ONLY

Monday and Wednesday
6:00-7:00a Bootcamp A /Full Service CrossFit
11:30-12:30p Full Service CrossFit
5:30-6:30p Bootcamp B /Full Service CrossFit

6:45-7:45p 30 Days of Christmas

Tuesday and Thursday
7:00-8:00a Bootcamp C /Full Service CrossFit
6:30-7:30p Bootcamp D /Full Service CrossFit

Friday
6:00-7:00a Full Service CrossFit
11:30-12:30p Full Service CrossFit
5:30-6:30p Full Service CrossFit

6:45-7:45p 30 Days of Christmas

Saturday
9:30-10:30a Full Service CrossFit

When you sign up for the Foundations Bootcamp you will choose class A, B, C or D.

We are almost finished with our website to include this information, but wanted to provide this to you now. We are very excited to bring CrossFit to downtown. It's our passion and we get excited to see others exceed their own expectations in life because of it. You will find the community is welcoming and encouraging, another reason we love it!

11.03.10

2010-11-03T02:29:00.000-07:00

5 Rounds:

50 double unders
20 side lunges (each side, grab a weight if possible)
20 push ups

Great job Mike!

2010-10-31T11:50:00.000-07:00

I want to send out a job well done to troop Mike. Mikes company, Stewart Engineering, has adopted a portion of a heavily polluted stream in Raleigh. A few times a year members of the company rally together to pull trash, glass, tires and anything else out of the stream they find. This is a serious effort!!

Christmas Fitness and CF Raleigh plan on joining forces with Stewart in their next effort to help clean up Raleigh.

Be sure to give Mike and anyone with Stewart a big THANK YOU for such a great job!

10.29.10

2010-10-29T10:30:00.000-07:00

Benchmark!

Or...

4 Rounds:
20 jumping lunges
10 Dips
50 Sit Ups

Yay Burpees!

2010-10-27T18:59:00.000-07:00

150 burpees

...it wont take you as long as you think, just do it.

LAST Bootcamp, going INDOORS!

2010-10-26T07:03:00.000-07:00

November is the LAST 30 Days of Christmas Bootcamp! This means it's your LAST chance to get a discounted rate for the new facility opening in December! We are going indoors for November downtown at 131 S. Wilmington St.

30 Days of Christmas is a bootcamp that will get you jump started on your fitness goals or take you to new levels!

This is a bootcamp that ANYONE of ANY FITNESS LEVEL can participate in. You do not have to have any previous gym or bootcamp experience to do this!

WHEN? Every month a new bootcamp starts. Day 1 is always on the first or second Monday of the month.

TIMES? Monday, Wednesday, Friday 6AM, 7AM
Monday, Wednesday, Friday 6PM, 7PM

LOCATION? 131 S. Wilmington St. Day 1 of bootcamp will always start on a Monday.

WHAT DO I GET? 1 hour for 3 classes a week equaling 12 classes total in the month. Every class will include a warm up, workout, cool down and general guidance on nutrition. The people you meet in class also have a passion for a new lifestyle, so you will find a community that supports, listens and understands your "point" of life, wherever that may be right now.

WHAT ARE THE WORKOUTS LIKE? Most workouts will consist of multiple exercises that build core strength and cardiovascular endurance. I use your body to work for you and teach you how to workout without a gym! All workouts will be scaled to each persons ability.

Got Questions?! Email me at CHRISTMASFITNESS@GMAIL.COM with any questions or concerns you may have! Or call at 919.675.2203 Follow on Facebook here!

10.25.10

2010-10-25T19:01:00.000-07:00

3 rounds:

3 minute AMRP:
15 jumping squats
15 toe touches each side
1 minute max push ups

rest 60 seconds between rounds.

10.22.10

2010-10-22T02:40:00.001-07:00

2 Rounds:

60 yard bear crawl
60 push ups
75 sit ups

10.20.10

2010-10-20T02:19:00.000-07:00

5 Rounds:

15: 1 long jump forward, 2 short hops back
30 mountain climbers
20 dips

10.18.10

2010-10-18T02:33:00.000-07:00

4 Rounds:

AMRP:

10 reps of each:
burpees
jumping lunges
dips

November Bootcamp - Going Indoors!

2010-10-15T09:15:00.000-07:00

NOVEMBER BOOTCAMP is forming NOW!

Next month is the LAST bootcamp before the new facility opens in December! Don't worry, you will still be getting your butt kicked, just a little bit differently. This bootcamp will be held indoors for the month of November and a slight schedule change due to the Thanksgiving holiday. All bootcampers will receive a membership discount at opening but you have to had been in a bootcamp to be eligible.

Day 1 is Monday the 1st. The schedule will be: Monday, Wednesday, Friday 6am, 7am or 6:15pm. The cost is $110 for the month, which includes 4 weeks. You can submit a payment via Pay Pal to christmasfitness@gmail.com or contact me to coordinate check or cash.

Classes are limited so register early! To register email me the class time you want and I will return your email confirming you are registered. You can follow on the website christmasfitness.com or the facebook group: 30 Days of Christmas. Be sure to add CrossFit Raleigh to your favorites too! Don't hesitate to contact me with questions!

A Grand Ball to open the new facility!

2010-10-15T08:43:00.000-07:00

Come celebrate the opening of Christmas Fitness with CrossFit Raleigh in your best! This red carpet, black tie event will be a time for you to shine and show off that body you have worked so hard to create! This formal event is the end of year bash you can't miss.

There will be music, drinks, hor'dourves, dancing, and lots of great bootcamp stories to properly kick off the new facility. Don't worry, there will be NO working out this evening. Only dancing and good times to be had.

Tickets will be $20/pp or $30 for a couple. Tickets are LIMITED due to space so please RSVP as early as possible. To purchase tickets please email christmasfitness@gmail.com or click on the link below. You can will call your tickets, have them be mailed to you, or coordinate a pick up.
Time: 8pm till 12
Date: Saturday, December 11th
Location: 235 S. Salisbury St. Raleigh, NC 27604

10.15.10

2010-10-15T05:16:00.000-07:00

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of ea:

floor wipers
squats
dips
push ups