Blog
May
23
2017

May 24, 2017

CrossFit Queen Creek – CrossFit 5×5 sumo deadlift- HP Metcon (Time) 700 m run 100 m walking lunges 75 wallballs 100 m walking lunges 700 m runFITNESS 700 M RUN 50 m walking lunges 50 wallballs 50 m walking lunges 700 m run

May
22
2017

May 23, 2017

CrossFit Queen Creek – CrossFit Power clean 15 min to work to a heavy set of 3 TnGFITNESS 5×3 power cleans- working on form Metcon (AMRAP – Reps) 12 Min AMRAP 36 DUs 12 alternating KB snatch 53/35 6 bar MUsscale is 12 C2B FITNESS 12 min amrap 50 singles 12 alternating DB snatch 10 ring rows Core 3X10 Strict t2b or straight leg raise

May
21
2017

May 22, 2017

CrossFit Queen Creek – CrossFit Announcements On Memorial Day we will be hosting Memorial Day Murph at 8 am. It will be free to the public so feel free to bring your friends and family! We will scale it as necessary for people of all skill levels! Also, a reminder to mark your calendars for the CFQC fundraiser on Saturday, June 10th! There will be RX, scaled and a workout for kids agest 6-9, 10-13, and 14-16. Cost to enter is $15 per adult and $10 per child. The proceeds will go to help the family of SSgt Jedidiah “J” Vermillion. To read more about his story, visit https://focusmarines.org/marines-in-the-news/focus-marine-honored-as-new-joshua-chamberlain-hero/ Weightlifting Back Squat (1×5@70%, 1×5@75%, 1×8+@80%) Metcon (Time) 30 power snatch 135/95 30 burpee over bar 30 thrusters 135/95

May
19
2017

May 20, 2017

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (5×7 @70%) Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP w/ partner 8 Over head squats 115/75 12 Ring dips 200 meter sand bag run partners alternate movements each round

May
18
2017

May 19, 2017

CrossFit Queen Creek – CrossFit 5 rounds not for time 6-8 RDL 6-8 Bent over rows Metcon (AMRAP – Reps) 3 rounds 1 min ME KBS 70/53 1 min ME GHD sit ups 1 min ME push ups 1 min Max Calorie row 1 min restFITNESS sub sit ups for GHD

May
17
2017

May 18, 2017

CrossFit Queen Creek – CrossFit Metcon (Weight) EMOM for 5 min 5 power snatch @70% Metcon Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click herewomen do #95

May
16
2017

May 17, 2017

CrossFit Queen Creek – CrossFit Metcon 5 sets 2 power cleans + 1 jerk @80-85% Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Time) 1000 m row 800 m run

May
15
2017

May 16, 2017

CrossFit Queen Creek – CrossFit 6 rounds 5 deadlifts @70-75% + 5 high box jumpsYou need to jump for the box jumps. Do tuck jumps or just jump to a plate if necessary but no step ups Metcon (Time) 50,40,30,20,10 Wallballs 20/14 DUs

May
14
2017

May 15, 2017

CrossFit Queen Creek – CrossFit Weightlifting Back Squat (3×7@72.5%, 1xamrap @72.5%) Metcon (No Measure) Every 3 minutes for 7 rounds 12 hang power cleans 155/105 12 burpee over barFITNESS every 3 minutes for 7 rounds 9 hang power cleans 9 burpees

May
12
2017

May 13, 2017

CrossFit Queen Creek – CrossFit Weightlifting Bench Press (6×6 @ 60% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 20 MIN Partner AMRAP 2 rope climbs 16 Man Makers 20 Tire flips with jump through Partners can split up reps as needed. RX+ Partners alternate complete rounds.