You want to know a big secret? Most people are bored at their gym. And that’s why they are hate going and and usually give-up. The reason? There is no planned workout, no coach to instruct you and the same workout day after day. At 5150 we use hard science to create unique workouts designed for maximum results at 5150 today.
Guess what? It probably wasn’t you – yeah those extra cupcakes didn’t help – but you didn’t have a community to support you, coaches to lead you and you probably didn’t look forward to working hard at the gym.
From the tough mudder to a triathlon or marathon. From power lifting to CrossFit or GRID competition. From soccer, football, ice hockey to everything in-between. We know CrossFit builds better athletes because we’ve seen it happen every day since 2009! From teenagers trying to make the team, to seniors doing their first marathon – everyone gets better at 5150.
Or in a bathing suit? Or just feel great about how you look. Let’s face it, all the health and fitness benefits aside – it really comes down to the fact that we all want to look good in our birthday suit. Just to know you can streak naked across the mall and people will be impressed and not horrified. It’s a powerful feeling.

 

CrossFit Journal: The Performance-Based Lifestyle Resource

July 16, 2019

CrossFit 5150 – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 minutes

Odd: 7 hard rower pulls

Even: 10 jumping jacks and 5 jumping squats

Weightlifting

Bulgarian split squats (3×8)

Bulgarian split squat

3 Rounds

3 seconds eccentric + 3 second hold x 8 reps / leg

Single Arm Dumbell Press (3×8)

Single arm DB shoulder press

3 seconds eccentric + 3 second hold at top of rep x 8 reps / arm

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here