CrossFit Sparta

New Website!

refresh www.crossfitsparta.com for our new site... 

SPARTA GROUP WORKOUT

"FLASH" (A.K.A SUPERFLY)

50 SQUATS

30 SUPERMANS

400M RUN

5 ROUNDS FOR TIME

    

    

    

    

    

    

    

    

    

    

    

CROSSFIGHT

    

    

    

    

SPARTA GROUP WORKOUT

"SIR LUNGE ALOT"

100FT OF LUNGES, 21 PULLUPS, 21 SITUPS, 100FT LUNGES, 18 PULLUPS, 18 SITUPS, 100FT LUNGES, 15 PULLUPS, 15 SITUPS, 100FT LUNGES, 12 PULLUPS, 12 SITUPS, 100FT LUNGES, 9 PULLUPS, 9 SITUPS, 100FT LUNGES, 6 PULLUPS, 6 SITUPS FOR TIME

 

     

     

     

     

     

     

   

     

     

     

   

CROSSFIGHT

     

     

     

     

*NO CLASSES THIS SATURDAY!!!

*THOSE JOINING US IN THE GASPARILLA RUN: WE WILL MEET HERE AT SPARTA AT 7:30AM AND LEAVE TOGETHER

*CROSSFIGHT TESTING AT NOON... COME SUPPORT (WE HAVE 25 STUDENTS TESTING THIS TIME!)!!!!

*MIDNITE MADNESS FROM 9PM-2AM.. SIGN UP $15 PER PERSON OR $25 PER COUPLE

BUSY BUSY DAY...

**ALSO, WE ARE WORKING ON A NEW WEBSITE FOR CROSSFIT SPARTA SO HOPEFULLY STARTING ON MARCH 1ST, WE WILL OFFICIALLY SWITCH OVER TO IT...

SPARTA GROUP WORKOUT

"POWER PUFF"

(MEN 135# WOMEN 95#)

15 DEADLIFTS

12 HANGING POWER CLEANS

9 FRONT SQUATS

6 PUSH JERKS

5 ROUNDS FOR TIME

    

    

   

   

    

    

    

    

    

    

    

    

    

    

    

CROSSFIGHT

  

    

    

    

    

SPARTA GROUP WORKOUT

"NANCY"

15 OVERHEAD SQUATS (95/65#), 400M RUN, 5 ROUNDS FOR TIME

 

     

     

      

   

     

     

     

   

     

     

     

   

     

     

     

CROSSFIGHT

     

     

     

     

     

     

*SIGN UP FOR MIDNITE MADNESS (THIS SATURDAY FROM 9PM-2AM)!!!*

CROSSFIGHT PRE-TEST

IF YOU BUILD IT, THEY WILL COME...   

       

CONGRATULATIONS ALL WHO PRE-TESTED... ALL SOLDIERS REPRESENTED SPARTA VERY WELL AND WILL RAISE THE BAR TO A NEW LEVEL ON SATURDAY.

SPECIAL THANKS TO OUR BLACK BELTS MR. SHAWN, MR. ADAM AND MRS. RENA FOR YOUR ASSISTANCE THIS EVENING.

   

     

     

   

     

     

     

     

     

     

     

   

     

     

     

   

     

   

SPARTA GROUP WORKOUT

"SHUT THE TUCK UP!"

21-15-9

PULLUPS & TUCK JUMPS FOR TIME FOLLOWED BY A MILE RUN

       

      

     

     

      

      

       

      

      

      

SPARTA SATURDAY WORKOUT

"TABATA"

(20 SECONDS WORK, 10 SECONDS REST)

8 ROUNDS OF: SQUATS (REST IN SQUAT HOLD), JUMPING JACKS, PUSHUPS (REST IN UP POSITION), & MOUNTAIN CLIMBERS.

ADD UP LOWEST NUMBERS FROM EACH EXERCISE TO GET TOTAL

FINISHER: JEEP PUSH TO FETCH GAS FOR MASTER DIAZ (BOUT 800M)

     

     

     

     

     

       

     

     

     

     

      

    

     

     

CROSSFIGHT

     

     

     

     

     

*NO 5 & 6PM CROSSFIGHT CLASSES ON MONDAY CUZ OF PRE-TESTING AT 7:30. CROSSFIT CLASSES AS USUAL

SPARTA GROUP WORKOUT

"LUCY"

5 PULLUPS, 10 BURPEES, 400M RUN. 5 ROUND FOR TIME

 

    

    

    

    

    

    

    

    

    

    

    

    

    

  

 

CROSSFIGHT

 

    

   

    

    

    

   

   

     

SPARTA GROUP WORKOUT

STRENGTH WOD

PRACTICE AND INSTRUCTION OF TECHNIQUES: CLEANS, PRESSES, SNATCHES, SUMO HIGH PULLS, OVERHEAD SQUATS, TURKISH GETUPS, ROMANIAN DEADLIFTS, BENCH PRESSES, TOUCH AND GO'S...

     

     

     

     

     

     

     

     

     

CROSSFIGHT