Front Squat 135#/95#
10-20-30-40-50-60-70-80-90-100
Double Unders
Alternate between FS and DU
Post times to comments.
New Jersey's Premier CrossFit Gym
Guerrilla Fitness is for Everyone - Our program emphasizes short, high intensity workouts. We focus on functional movement and combine strength training, cardio and basic gymnastics. Workouts are constantly varied from day to day and are infinitely scalable for any level of fitness. Elite athletes to senior adults and everyone in between can be accommodated. Our group class format encourages a healthy, competitive spirit to motivate you to perform at your personal best. Classes are run by professional, crossfit-trained coaches who are committed to teaching proper technique, encouraging intensity, and maintaining class structure.
Guerrilla Fitness for Athletes – Our proven workouts are designed to train and build stronger, faster, better athletes. Whether coming off the blocks on a 400m sprint, driving out of a 3 point stance to attack the quarterback or preparing to take a shot on net, the primary goal for all athletes is to be able to perform at their competitive best while reducing the injury potential.
Guerrilla Fitness for Seniors – Our seniors enjoy life by becoming stronger and fitter. The fitness regimen that a senior requires to maintain physical
independence is the same for a professional athlete looking to maintain
physical dominance in his or her sport. The difference is that we train our seniors by using less weight, fewer reps and more rest. This gets results because our method allows exposure to the workouts at a challenging and tolerable intensity.
Guerrilla Fitness for Adolescents - Whether your child is a
budding athlete or just wants to have fun, Guerrilla Fitness is the answer. Our program is designed to build self-confidence by helping young adults become fit and reach their full potential. We
tailor the workouts to build muscle, bone, strength and speed,
at a level appropriate for the growing body.
Workout of the Day
3/11/10
Gregg Arsenuk - Wednesday, March 10, 2010
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat 135#/95#
10-20-30-40-50-60-70-80-90-100
Double Unders
Alternate between FS and DU
Post times to comments.
Front Squat 135#/95#
10-20-30-40-50-60-70-80-90-100
Double Unders
Alternate between FS and DU
Post times to comments.
3/10/10
Gregg Arsenuk - Tuesday, March 09, 2010
Strength Training
Press/Push Press 3x5/Push Jerk 5x3
WOD
Row 750m
50 SDHP 75#/50#
50 Pullups
50 Situps
Row 750m
Post times to comments.
3/9/10
Gregg Arsenuk - Monday, March 08, 2010
1-2-3-4-5-6-7-8-9-10 reps of:
Clean & Press Overhead Anyhow 155#/105#
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats
Post times to comments.
Clean & Press Overhead Anyhow 155#/105#
with 1 round of Cindy in between each set of Clean & Press
5 Pull-ups
10 Push-ups
15 Squats
Post times to comments.
Monday 3/8/20
Gregg Arsenuk - Sunday, March 07, 2010
Strength Training
Back Squat/Front Squat/OHS 3x5
WOD
Run 400m
30-25-20-15-10-5 reps of:
KBS 24kg/16kg
Pushups
Run 400m
Post times to comments.
Back Squat/Front Squat/OHS 3x5
WOD
Run 400m
30-25-20-15-10-5 reps of:
KBS 24kg/16kg
Pushups
Run 400m
Post times to comments.
Sunday 3/7/10
Gregg Arsenuk - Saturday, March 06, 2010
Saturday 3/6/10
Gregg Arsenuk - Saturday, March 06, 2010
"FIGHT GONE BAD"
Wallballs 20#/14#
SDHP 75#/50#
Box Jumps 20"
Push Press 75#/50#
Row Calories
1 minute at each station for max reps
Take 1 min rest in between each round
3 Rounds
Post total reps to comments.
Wallballs 20#/14#
SDHP 75#/50#
Box Jumps 20"
Push Press 75#/50#
Row Calories
1 minute at each station for max reps
Take 1 min rest in between each round
3 Rounds
Post total reps to comments.
Friday 3/5/10
Gregg Arsenuk - Thursday, March 04, 2010
Strength Training
Deadlift 3x5 or 5RM/Power Clean/Power Snatch 5x3
WOD
4 Rounds of:
25 Virtual Shovel 45#/25#
10 Broad Jumps 6ft/4ft
Post times to comments.
Deadlift 3x5 or 5RM/Power Clean/Power Snatch 5x3
WOD
4 Rounds of:
25 Virtual Shovel 45#/25#
10 Broad Jumps 6ft/4ft
Post times to comments.
Thursday 3/4/10
Gregg Arsenuk - Wednesday, March 03, 2010
"Barbara"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest in between each round.
Post times to comments.Wednesday 3/3/10
Gregg Arsenuk - Tuesday, March 02, 2010
Guerrilla Fitness Affiliate team registration ends this Saturday
Strength Training
Press/Push Press 3x5/Push Jerk 5x3
WOD
4 Rounds of:
10 Power Cleans 155#/105#
10 Burpees
Post time to comments
If you have not already done so please, email sean@guerrillafitness.net with your interest. Anyone that is currently registered as a sectionals competitor SHOULD BE REGISTERING AS A TEAM MEMBER. Registration to qualify for the team ends this Saturday. Tryouts will be posted shortly.
Strength Training
Press/Push Press 3x5/Push Jerk 5x3
WOD
4 Rounds of:
10 Power Cleans 155#/105#
10 Burpees
Post time to comments
Tuesday 3/2/10
Gregg Arsenuk - Monday, March 01, 2010
Run 1 Mile
50 Thrusters 45#
Run 1 Mile
Post times to comments.
50 Thrusters 45#
Run 1 Mile
Post times to comments.
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