Author Archives: cfupheaval

Almost time for our Saturday community workout! Hope to see you out there! Strength Clean and jerk: 3×3 at 70%, 2×2 at 80% and 2×1 at 85% Conditioning 15 thrusters 95/65 25 double unders 4 rounds for time 1000 meter rowing buyout

So we’re finally getting all the kinks worked out of this first moth as far as schedule etc goes. Congrats to everyone that has finished the onramp program! You guys killed it! Good workout this am Bob! Strength 1×10,1×8, 1×6, 1×4, 1×2 front squat Start at 65% and work your way to 85%. Conditioning 10Continue reading “10/24/2013”

It’s Friday! Hope to see y’all this Sat at 10 AM! Strength: 5×5 Deadlift at 75-80% Conditioning: 5 rounds for time: 12 push press 95/65 10 air squats 8 pull-ups

Good work this am Kara and Daniel! Killed it! Strength: Clean- 3×6, 2×4, 2×2 progressively increasing weight up to 80% Conditioning: 10 dumbbell snatches 8 HSPU 500 m row 4 rounds for time

Okay guys I’ve finally got the programming schedule finalized. For now at least I am going to have two separate divisions in our programming. The first being “CrossFit” training which will include a WOD as well as strength training (Squat, deadlift and Pressing) and skill training (Pullups, Handstands, double unders, etc). The second option weContinue reading “10/16/2013”

Had a fantastic showing this Saturday! Great workout and it was really awesome to see everybody out there!  WOD:  20 medball situps @ 20/16# 15 Front Squats with medball @ 20/16# 10  pullups 4 rounds for time

Great day at CrossFit Upheaval this AM with Kara and Daniel! Everybody threw down like champs! Get out there and do some pullups; Troy is doing it…     Strength:  Wide Grip push press – 5×5 @ 75%  Conditioning:  10 min AMRAP 7 Hang Cleans @ 135 10 Pullups 14 Situps  

Hey guys! Hope the week is going well so far. Let’s get out there today and practice something you’re bad at! Skill:  20 pullups (jumping or banded if needed) EMOM (every min on the min) for 7 minutes. Conditioning:  12 push press @ 95/65# 6 pistols (8 min AMRAP)

CrossFit Upheaval is officially open for business! We are currently for the month of OCT doing on-ramps for individuals by appointment and are holding limited class times till people starting are up to speed! If you have questions regarding class times or want to schedule a time for on-ramps call at 512-717-1234. Strength:  HBBS: 15Continue reading “CrossFit Upheaval Opening”