Tuesday 170919
POSTED DATE: TUESDAY, SEPTEMBER 19TH 2017
NEWS
Come one come all!!
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Thursday-Saturday! ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes:
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Thursday-Saturday! ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes:
| THURSDAY (9/21) CrossFit Classes 5:00AM CrossFit Classes 6:00AM MOFit 7:00AM CrossFit Classes 8:00AM MOFit 9:00AM CrossFit Classes 11:00AM CrossFit Classes 4:00PM CrossFit Class 5:00PM CrossFit Class 6:00PM |
FRIDAY (9/22) CrossFit Classes 5:00AM CrossFit Class 6:00AM MoFit 8:00AM CrossFit Classes 11:00AM CrossFit Classes 4:00PM CrossFit Classes 6:00PM |
SATURDAY (9/23) CrossFit Classes 7:30AM CrossFit Classes 9:00AM |
CrossFit
Strength:
Floating Snatch Grip Deadlift - 3 reps - E90sec - 6 sets
WOD:
Complete For Time
800m Run
80 DU’s
80 Air Squats
400m KB Carry (53/35)
40 KB Swings(53/35)
40 cal Row
Sport
Burgener Warm-Up for Snatch
Floating Snatch Grip Deadlift - 3 reps - E90sec - 6 sets
WOD:
Complete For Time
800m Run
80 DU’s
80 Air Squats
400m KB Carry (53/35)
40 KB Swings(53/35)
40 cal Row
Sport
Burgener Warm-Up for Snatch
| Location | Exercises | Sets | Reps | Percentage | Notes |
| Plaform | Barbell Snatch | 4 | 3 | 65,70,70,75 % | |
| Platform | 1a)Barbell Deadlift | 4 | 5 | 65,70,70,75 % | |
| 1b) Front Plank w/ reach | 3 | 40 secs | alt arms at own pace | ||
| squat racks | 2a)DB bench press | 4 | 8 | ||
| 2b) Hanging knee raises | 4 | 10 | |||
| hallway | 3a) DB lat raises | 4 | 10 | use no more then 10s | |
| 3b) 1 leg pelvic tilt | 4 | 6 (each leg) | 3 sec pause |
MOfit
STRENGTH:
12 min AMRAP
15/15 Banded Leg Press
8 Partner Manual Resisted Hamstring
15 Weighted Hip Raises
WOD "Tabata Tuesday"
20s work/10s rest
5 rounds for reps of:
Lateral Plyo Popovers
HR Pushups
Right Leg High Knee Drive
Crunches on Box
Left Leg High Knee Drive
Burpee
Plank Twist
Push Press
12 min AMRAP
15/15 Banded Leg Press
8 Partner Manual Resisted Hamstring
15 Weighted Hip Raises
WOD "Tabata Tuesday"
20s work/10s rest
5 rounds for reps of:
Lateral Plyo Popovers
HR Pushups
Right Leg High Knee Drive
Crunches on Box
Left Leg High Knee Drive
Burpee
Plank Twist
Push Press
Monday 170918
POSTED DATE: MONDAY, SEPTEMBER 18TH 2017
NEWS
Jim, David, Nathan
2017 Granite Games Recap
2017 Granite Games Recap
CrossFit
Strength:
Pause OH Squats - 3 reps (w/ 2 sec. Pause - E90sec - 6sets
WOD: Slammin’ DT
5 rounds for time of:
12 Deadlift (155/96)
9 Hang Power Clean
6 Push Jerks
20 Slam Balls (20#)
Sport
Neural Activation
Mini Band Walks - 10 yards (forward, backwards, lateral)
Pause OH Squats - 3 reps (w/ 2 sec. Pause - E90sec - 6sets
WOD: Slammin’ DT
5 rounds for time of:
12 Deadlift (155/96)
9 Hang Power Clean
6 Push Jerks
20 Slam Balls (20#)
Sport
Neural Activation
Mini Band Walks - 10 yards (forward, backwards, lateral)
| Location | Exercises | Sets | Reps | Percentage | Notes |
| Squat Racks | 1a) Front Squat | 4 | 5 | 65,70,70,75 % | |
| 1b) Slam balls | 4 | 10 | |||
| Platforms | 2a) Push press | 4 | 5 | ||
| 2b) 4 way deadbugs | 4 | 15 | |||
| hallway | 3a) Body primal complex | 5 | 4 | 5 DB squats, 5 reverse lunges each leg, 5 box step ups each leg | |
| 3b) OH plate sit ups | 4 | 12 |
MOfit
Strength/Isostability
10 min AMRAP
12/12 KB/DB Teapots
6/6 Turkish SitUps
12 Parallette PassThroughs
60 sec Plank
WOD "CHIP AWAY"
100 Single Jumps
90 Walking Lunges
80 AB Mat Situps
70 KB Swings
60 Box Jumps
50 SlamBalls
40 Back Extensions
30 G2OH
20 Squats with plate for G2OH
10 Full Burpees
10 min AMRAP
12/12 KB/DB Teapots
6/6 Turkish SitUps
12 Parallette PassThroughs
60 sec Plank
WOD "CHIP AWAY"
100 Single Jumps
90 Walking Lunges
80 AB Mat Situps
70 KB Swings
60 Box Jumps
50 SlamBalls
40 Back Extensions
30 G2OH
20 Squats with plate for G2OH
10 Full Burpees
Saturday 170916
POSTED DATE: SATURDAY, SEPTEMBER 16TH 2017
NEWS
Come one come all!!
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Thursday September 21st - Saturday September 23rd. ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes. RSVP here on FACEBOOK ;D
THURSDAY (9/21)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
FRIDAY (9/22)
CrossFit Classes 5:00AM
CrossFit Class 6:00AM
MoFit 8:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Classes 6:00PM
SATURDAY (9/23)
CrossFit Classes 7:30AM
CrossFit Classes 9:00AM
Come and find out firsthand what it feels like to be a part of the most loved fitness movement in Eau Claire, Wisconsin!
Thursday September 21st - Saturday September 23rd. ANY Class...ANY Day and ALL CLASSES for you to bring your friend(s) to class for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
This event is open to the public, ANY and ALL classes. RSVP here on FACEBOOK ;D
THURSDAY (9/21)
CrossFit Classes 5:00AM
CrossFit Classes 6:00AM
MOFit 7:00AM
CrossFit Classes 8:00AM
MOFit 9:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Class 5:00PM
CrossFit Class 6:00PM
FRIDAY (9/22)
CrossFit Classes 5:00AM
CrossFit Class 6:00AM
MoFit 8:00AM
CrossFit Classes 11:00AM
CrossFit Classes 4:00PM
CrossFit Classes 6:00PM
SATURDAY (9/23)
CrossFit Classes 7:30AM
CrossFit Classes 9:00AM
CrossFit
WOD:
7 round of:
10/7 Cal Row
5 Hand Release Push-Ups
10 Push Press
then...
27-21-15-9 reps of:
Wall Ball Sit-Ups
Wall Balls
7 round of:
10/7 Cal Row
5 Hand Release Push-Ups
10 Push Press
then...
27-21-15-9 reps of:
Wall Ball Sit-Ups
Wall Balls
Friday 170915
POSTED DATE: FRIDAY, SEPTEMBER 15TH 2017
NEWS
Join your Momentum Fam at the FIT EXPO and discover new ways to lead a healthier life!
From 11-4pm with a FREE workout at 3:15 lead by your wonderful Momentum and SWEAT coaches!
Tickets available at the Customer Service Desk at Scheels and Festival Foods, Eau Claire!
-Twenty free health & fitness classes/workshops with admission!
-CLASSES: Yoga, Pilates, Boot Camp, Group Classes, Abs class, Boxing Demo, Self-Defense, and more!
WORKSHOPS - Shoe and Bra Clinics, Dry Needling Demo, NuVal Nutritional Information, Understanding the Basics of Kinesio Taping, and more!
-Meet health and fitness professionals.
-Sample healthy foods.
-Participate in health screenings.
-Shop exhibitor booths.
-Register for $7,000+ of giveaways, and more!
GIVING BACK:
-We've partnered with the American Red Cross - Northwest Wisconsin Chapter and will offer a blood drive throughout the day!
-$1.00 donations benefiting Boys and Girls Club Fitness Programs are being accepted with ticket purchases online.
Find us on FIT EXPO Facebook, Instagram, and Twitter!
FIT EXPO - Presented by kimbentley, Platinum Sponsors: Scheels, Mayo Clinic Health System, and Festival Foods.
From 11-4pm with a FREE workout at 3:15 lead by your wonderful Momentum and SWEAT coaches!
Tickets available at the Customer Service Desk at Scheels and Festival Foods, Eau Claire!
-Twenty free health & fitness classes/workshops with admission!
-CLASSES: Yoga, Pilates, Boot Camp, Group Classes, Abs class, Boxing Demo, Self-Defense, and more!
WORKSHOPS - Shoe and Bra Clinics, Dry Needling Demo, NuVal Nutritional Information, Understanding the Basics of Kinesio Taping, and more!
-Meet health and fitness professionals.
-Sample healthy foods.
-Participate in health screenings.
-Shop exhibitor booths.
-Register for $7,000+ of giveaways, and more!
GIVING BACK:
-We've partnered with the American Red Cross - Northwest Wisconsin Chapter and will offer a blood drive throughout the day!
-$1.00 donations benefiting Boys and Girls Club Fitness Programs are being accepted with ticket purchases online.
Find us on FIT EXPO Facebook, Instagram, and Twitter!
FIT EXPO - Presented by kimbentley, Platinum Sponsors: Scheels, Mayo Clinic Health System, and Festival Foods.
CrossFit
STRENGTH:
BB Back Squat - 5 reps (w/ 3s pause on 1st and 5th rep) - E90s - 6 sets
WOD:
7 Clusters
40 Calorie Row or Bike
5 Clusters (increase wts)
30 Calorie Row or Bike
3 Clusters (increase wts)
20 Calorie Row or Bike
2 Clusters (increase wts)
10 Calorie Row or Bike
1 Clusters (increase wts)
Sport
Skill: Plyometrics
Hurdle Jump Complex for Height
Line 5 hurdles up in a single file line, Jump for height, absorb landing, and redirect momentum up over the next hurdle
-Straight
-Straight with broad jump finish
-Single leg
-Single leg with broad jump
-Snake w/ 90 degree twist jumps
Strength:
Racks
1a) Back Squat 5 x 5
1b) Plyo Jumps 5x5 Vertical (2 sec pause on landing; stabilize)
Open Corner of Gym and Front Rack
3a) DB Physio Ball Bench Press 4x6
3b) Barbell Upright Rows 4x10
Hallway
3a) Lower Body Primal Complex 5x5's
3b) Plyo Push ups over plate 5x10 each side
MOfit
STRENGTH:
10 minute AMRAP
10 DB Frontal Raises
15 Lateral DB Raises
15 Banded Pull-a-parts
WOD:
3 rounds for reps of:
45s work/ 15s rest
1. Rower
2. Slamballs
3. Battle Ropes
4. Banded Tricep Extentions
5. Plank
6. Mtn. Climbers
7. Cal Bike
8. V-Ups or Toes-to-bar
Thursday 170914
POSTED DATE: THURSDAY, SEPTEMBER 14TH 2017
NEWS
SAY WHAT????
Registration for Festivus is still OPEN!
Novice, Intermediates and 45+ Masters Athletes, 2-Person Same-Sex TEAMS! This one isn’t for Rx or fire breathers.
Festivus Games at Momentum is going down October 14th, 2017 and registration is open now.
Check out the WODs here---> FestivusGames.com/divisions – they’re already out!
Then Click here to Register---> https://festivusgames.com/register/179/
CrossFit
Strength:
EMOM - 12
1 - Pistol Squats - 3 each
2 - Hollow Rocks - 30s
3 - DB Lateral Raise to Frontal Raise - 6 each direction
WOD:
4 minute AMRAP
15-10-5 reps of
Wall Balls
Slam Balls
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
15-10-5 reps of
Wall Balls
Pull-Ups
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
Wall Balls
Dead Lifts
--Max Calorie Bike in Remaining time--
Sport
EMOM - 12
1 - Pistol Squats - 3 each
2 - Hollow Rocks - 30s
3 - DB Lateral Raise to Frontal Raise - 6 each direction
WOD:
4 minute AMRAP
15-10-5 reps of
Wall Balls
Slam Balls
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
15-10-5 reps of
Wall Balls
Pull-Ups
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
Wall Balls
Dead Lifts
--Max Calorie Bike in Remaining time--
Sport
Skill:
Burgener Warm-Up
Conditioning
Steeler Drill
3x90sec
Strength:
Platform
1) Hang Power Snatch 4 x 4 Take the squats slow, emphasize form
Front Rack
2a) Barbell Bent Over Rows 4x6
2b) KB OH Teapots 4x 15each
Back Rack and Hallway
3a) Chest Supported DB Rows 4x6+6 (Drop Set) Go heavy!!
3b) KB Swings 4 x 15
MOfit
WOD:
4 minute AMRAP
15-10-5 reps of
Wall Balls
Slam Balls
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
15-10-5 reps of
Wall Balls
Pull-Ups
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
Wall Balls
Dead Lifts
--Max Calorie Bike in Remaining time--
4 minute AMRAP
15-10-5 reps of
Wall Balls
Slam Balls
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
15-10-5 reps of
Wall Balls
Pull-Ups
--Max Calorie Bike in Remaining time--
REST 90s
4 minute AMRAP
Wall Balls
Dead Lifts
--Max Calorie Bike in Remaining time--