Weekly Programming Week of January 8th, CrossFit The Tracks, The Tracks Burn Class

MONDAY CROSSFIT
Weightlifting
Clean
i) 8:00 to find a heavy single
ii) 12 x 1 every :30 @ 80-85% of heavy single
*your task is to make 12 reps, not to use the heaviest weight possible
If the prescribed load is too heavy, reduce it & be consistent
**give 2:00 to change weight from heavy single to working weight
WOD
5 Rounds, each for time (24 min cap)
18 Toes to Bar
15 Burpee Box Jump Overs @ 24/20
12 DB Thrusters @ 50/35
Rest 2:00
Strength *BONUS*
5 x 8 @ 90-95% of last weeks 8
MONDAY BURN CLASSES
2 Rounds5 Throracic Bridges / side10 Infant Squats5 InchwormsSplit into 2 GroupsA) AMRAP 2045 Mt Climbers / leg20-30 Pushups1:00 Plank1:00 Jump RopeRest 1 minB) Row10 Rounds:30 Sprint:30 Rest4 min rest between groups


TUESDAY CROSSFIT CLASSES

Weightlifting
Push Press + Push Jerk + Split Jerk
1^1^1^1 (1+2+3) ; 90/1*2 (1+1+1)
WOD
4 Rounds for time (22 min cap)
20 Overhead Squats @ 95/65
20 Wall Balls @ 20/14 to 10'/9'
20 HSPU
20 Deadlifts @ 225/155
Accessories *Bonus*
4 Rounds
10 Good Mornings
10 Bulgarian Split Squats
:20 Hollow Hold
TUESDAY BURN CLASSES
Tabata Super Sets
3 Rounds
A1) DB Bench Press
A2) KB Deadlift High Pull
1 min rest
B1) KB Swing
B2) Plank (can opt for side plank, switching each round)
1 min rest
C1) Walking Lunge
C2) Air Squats
1 min rest
WEDNESDAY CROSSFIT
IWT
A) 6 Rounds
:45 Max Reps | (SN @95/65) (C&J @ 115/75)
:45 sec Max Cal Bike
1:30 Rest
Rest 5 min
B) 5 Rounds
5.3.1 Deadlift Clusters @ 90% of last weeks top weight
8 Burpees
1:00 Rest
Rest 5 min
C) 8 minute Volume
25-50 Double Unders
10 V Ups
:10 Hollow Hold
Accessories *Bonus*

4 Rounds

10 Cuban Rotations + Press

https://youtu.be/26oaoUPHWlo

10 Barbell Hip Thrusts

https://youtu.be/djkPG7RI3nc

10 Chest Supported Double KB Row (Batwings)

Bulletproof Shoulders

https://youtu.be/ACAz6HFj1xE

WEDNESDAY BURN

Split into 2 Groups

A) 2 Rounds (:45 , :15)

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- 2 min rest (repeat)

B) 2 Rounds (:45 , :15)

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- 2 min rest (repeat)

4 min rest between groups

 

THURSDAY CROSSFIT

Strength

Front Squat

6^6^6 ; 90/6 , 85/6

* if you perfomed this last week, do 5 x 6 @ 90% of last weeks top weight

WOD

AMRAP 30 min

1000m Bike or 500m Row

1:30 Rest

15-20 Chest to Bar Pullups

*fatigue to pullups to toe to bar

1:30 Rest

20 Box Jumps

1:30 Rest

WOD *Bonus*

3 Rounds(12 min cap)

80' Single Arm Walking OH Lunges @ 53/35

4/3 Bar Muscle Ups

THURSDAY BURN

2 Rounds

Complete 4 tabata intervals before switching exercises

Rest :30 between exercises

Jumping Lunges

Mt Climbers

Cossack Squats

Pushups

Glute Bridges

Russian KB Swings

Burpees

Situps

rest 2 min

 

FRIDAY CROSSFIT


Weightlifting

Snatch High Pull + Hang Snatch

1^1^1^ ; 90/1*2

WOD

AMRAP 12 min

1 Snatch @ 135/95

3 Power Clean & Jerks

30 Double Unders

Strength *Bonus*

Bench Press 8^8^8 ; 90/8 , 85/5

FRIDAY BURN

Split into 5 Groups

2 Rounds

Tabata

- Goblet Squat

- Mt Climber

- Single Arm KB Swing (switch each round)

- Pushup

- Jumping Lunges

1 min rest between exercises

SATURDAY

8am-12noon - Open Gym

9:30am - TRACKS CLASS - GOOD FOR ALL MEMBERS

11am - TRACKS CLASS - GOOD FOR ALL MEMBERS


SUNDAY

Open Gym 9:30am-12noon

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فى اى مدينة فى القاهرةلآن المراكز متخصص فى تقديم اعمال صيانة اعطال الميكرويف
سامسونج لما يقرب من 20عام و خبرتنا
العريضة تتحدث عنا لاننا نملك من الخبرة فى جميع موديلات ميكروويف سامسونج مما يجعلنا نحتلف عن كثير من خدمات الصيانة الاخرى
ما عليك سوى الاتصال على تليفون اصلاح ميكروويف سامسونج وهو وسيلة التواصل الاولى و طريقة طلب خدمة مركز تصليح
ميكروويف سامسونج من خلاله يمكنك
الحصول على ال خدمات المميزة فى
سامسونج والتصليح الفورية فى اعطال الميكرويف التى تصلك فى اقصر وقت و فى مكان اقامتك
فى القاهرة و نقدم لك التصليح
الفورية فى جميع اجهزة سامسونج المنزلية و لكل انواع الميكرويف لا تتردد فى الاتصال بنا اذا صادفك عطل فى جهاز الميكروويف فنحن مستعدون دائما للصيانة
الفورية ب مكان فى اى مكان
و لآى موديل من موديلات سامسونج كما من واجبنا ان نحذر
من كثيرمن مراكز الصيانة التى تدعى انها تنفذ التصليح
ببيتك ولكنها فى الواقع بمجرد ان تصل لمنزلك\مكانك تتحجج بأى سبب و توهمك انه لا يصلح الصيانة بالمنزل
و يجب ان يتم نقله و هذه المراكز غير حقيقية
و هى فى الاصل لا تمتلك مهندسين تخصصوا على الصيانة بمنزلك و كل هدفهم
هو نقل الجهاز بعيد عن اعين العميل لجعله
حقل تجارب و لفرض اسعار تصليح عالية على العميل نحن
الوحيدون الذين يوفروا صيانة بالمنزل فعلا لذا نختلف عن اى مراكز سامسونج اخر ، يقوم مركز تصليح
ميكروويف سامسونج ببتوفير ارشادات
ما قبل الاصلاح لمنتجات سامسونج ,
فيمكنك تعلم استعمال اجهزة سامسونج من
البداية , والتعرف علي الطرق الصحيحة للمحافظة علي سلامة منتجات سامسونج المنزلية,
كما نقوم بتدريب فيين اصلاح سامسونج على
احدث اساليب تكنولوجيا تصليح سامسونج
والتدريب على احدث اجهزة كشف المشاكل الحديثة الخاصة فى منتجات
سامسونج المنزلية ،معنا تستطيع الحصول على نصائح و ارشادات للمحافظة
على ميكرويف سامسونج من الاعطال و ايضا لزيادة العمر التشغيلى لفرن الميكروويف و ذلك عن طريق التواصل معنا اما عبر
موقعنا لتصليح الميكرويف سامسونج او عن طريف الاتصال عبر التليفون على الرقم
الموحد و التى تتم على جميع افران ميكروويف سامسونج
المحلية و المستورده و نحن بحرصنا على تركيب قطع غيار
اصلية نضمن تقديم خدمة بمهارة عالية و
بارخص الاسعار حيث اننا نوفر على العميل مصاريف نقل الجهاز من
و الى المراكز لآننا لا ننقل جهاز سامسونج ابدا من منزل العميل ما
عليك سوى ان تتصل بنا نصلك اينما كنت وفى نفس اليوم
و التصليح فورى مهما كان صعوبة عطل
ميكروويف سامسونج لاننا لدينا الفنيين و
الفنيين القادرين على تحديد
العطل و الصيانة بمهارة فى اى
جهاز سامسونج كما اننا نقدر وقت العميل من حيث الوصول اليه
فى نفس اليوم و القيام بالخدمة كاملة فى منزله دون
تعطيل لذا نحن مركز الاصلاح
الاول لميكروويف سامسونج و المتخصص الوحيد فى تقديم ال خدمة المنفردة فى تصليح سامسونج ببيتك بأرخص الاسعار خبراء التصليح المتخصصون فنيون خبراء فى مجال عملهم
اكتسبوا الخبرة اللازمة في مراكزنا مدربون على فنون الاصلاح المتقدمةبشهاده خبرة ومهارة
اكفاء في عملهم ، مهندسون وفنيون لتصليح افران الميكرويف وهم مهارة في كشف الاعطال بالاجهزة لاننا نستخدم احدث الامكانيات الموجوده بالاسواق والتكنولوجيا العاليه في مجالنا مما يجعلنا نتميز عن غيرنا لاننا
اول من عمل فى مجال اصلاح الميكرويف فى مصر تتم الخدمة بنركيب
قطع الغيار الاصلية التى تضمن جودة مستوى
الاصلاح المقدم من مركز صيانة سامسونج منتجات الالكترونية و
افران الميكروويف لذا نحن نعتبر المتخصصون الاوائل في
مصر فقط اتصل على علي الرقم المخصص فى خدمة عملاء ميكرويف سامسونج مصر تجد لدينا مفهوم الخدمة
المثالبة المدعوم بقطع الغيار الاصلية
و المقدم بفريق عمل مهندسين المركز المدربيت على تنفيد طلب الصيانة اللازمة لأجهزتكم المنزلية على اعلى مستوى يزيد من المهارة العالية لميكرويف سامسونج و يطيل العمر التشعيلى لجهاز , تحقيق ما
يتمناه العميل من مهارة و تميز وارضاء العميل عن طريق فريق عمل من المهندسين من هم علي درجة عاليه من
المهارة ويدركوا جميع التفاصيل الفنية المدربين على الاصلاح الفورى ومعنا الدعم الفنى من المركز الى العميل مباشرةً من الجمعة
الى الخميس طوال اليوم نصلك اينما كنت بالخدمة الفورية المميزة و
التقنية العالية فى صيانة سامسونج و باقل التكلفة مما
يحقق لك شيئا مميزا يعانى منها العملاء من سوء أختيار " المهندس او المركز " الغير مناسبة لتصليح ميكروويف سامسونج نحن الاقوى ، الافضل
،المتميزون ،رقى الفنى فى التعامل مع عملاء ميكرويف سامسونج الاعزاء خدمة فورية وسريعة بالمنزل بدون
ازعاج فى جميع طلبات خدمات
التصليح المنزلية تتوفر تلك قطع الغيار مع مندوب المراكز الذى يقوم بتقديم خدمة اصلاح ميكروويف سامسونج
لعملاء المركز الكرام مما يعنى اسرع
خدمة تصلك و الاصلاح فورى فى نفس اليوم و هذا
لا يتحقق مطلقا فى اى مركز صيانة منافس اخر
مساكن شيراتون – مدينة نصر – العباسية – جسر السويس –
عين شمس – السواح – الاميرية – سراى القبة –
مصر القديمة – جامع عمرو – البساتين – شبرا مصر –
وسط البلد – شبرا الخيمة – حدائق القبة – شارع
بورسعيد – الوايلى – مسطرد –
المطرية – الزاوية – السواح – السيدة زينب -الامام الشافعى– السيدة عائشة – بولاق الدكرور –
الوراق – امبابة - الدقى – المهندسن
– العجوزة – المقطم – الهضبة الوسطى
– القطامية – عزبة النخل – المرج – مدينة 6 اكتوبر – مدينة الشيخ
زايد- زايد 2000- الفردوس - حدائق اكتوبر – الحوامدية -البدرشين -
العياط – الجيزة – ام المصريين – المنيب – ترسا – الهرم – فيصل –
حدائق الاهرام – المريوطية
– المعادى – دجلة – ثكنات المعادى – حلوان –
التبين- المعصرة – 15 مايو – منشية ناصر – الدويقة – السيدة
عائشة – التجمع الخامس – القاهرة الجديدة – الرحاب
– مدينتى – الشروق – العبور – مصر الجديدة – النزهة الجديدة – زهراء المعادى – مدينة المعراج – القطامية –
الماظة – الجلاء – المطار
– ارض الجولف - شارع الثورة – عمارات العبور – الالف
مسكن – منشية البكرى - روكسى – الزيتون -حدائق الزيتون–
منشية الصدر – دير الملاك – حمامات القبة – المطرية

Thu, April 11, 2019 @ 1:37 PM

73. wrote:
اهلا بكل عملاءنا الكرام مع افضل
خدمة مركزاصلاح شاشة هايسنس ،نحن نعتبر ارخص و
اسرع صيانة شاشات تجدها فى القاهرة و المحافظات حيث
اننا نصل اليك فى نفس يوم تقديم طلبات الصيانة مهما
كان مكان بيتك فى اى منطقة
داخل القاهرةلآن المركز متخصص فى تقديم اعمال اصلاح مشاكل الشاشة
هايسنس لما يقرب من خمسة و عشرون سنة و
خبرتنا العريضة تتحدث عنا لاننا نمتلك
من الخبرة فى جميع موديلات شاشات هايسنس مما يجعلنا نحتلف عن كثير من مراكز الاصلاح الاخرى ما عليك هو
الاتصال على تليفون اصلاح شاشة هايسنس وهو وسيلة التواصل
الاولى و طريقة طلب خدمات مركز صيانة شاشة هايسنس من خلاله يمكنك الحصول على ال خدمات المميزة فى هايسنس والتصليح الفورية فى مشاكل الشاشة التى تصلك فى اقصر
وقت و فى مكان اقامتك داخل جمهورية مصر العربية
و ننفذ لك التصليح الفورية فى معظم منتجات هايسنس الالكترونية و لجميع انواع الشاشة لا تتأخر فى الاتصال
بنا اذا صادفك عطل فى جهاز الشاشات فنحن
مستعدون دائما للتصليح الفورية ب بيتك فى اى مكان و لآى موديل من موديلات هايسنس كما من واجبنا ان نحذر من
كثيرمن مركز الصيانة التى تدعى انها تنفذ الصيانة ببيتك ولكنها فى الحقيقة بمجرد ان تصل لبيتك تتحجج بأى سبب و
توهمك انه لا يصلح الاصلاح بالمنزل
و يجب ان يتم نقله و هذه المركز غير حقيقية و هى فى الاساس لا تمتلك فنيين مدربين على الصيانة بمنزلك و كل هدفهم
هو نقل الجهاز بعيد عن عين العميل لجعله حقل
تجارب و لفرض اسعار تصليح ضخمة على العميل
نحن الوحيدون الذين يوفروا تصليح بالمنزل فعلا
لذا نختلف عن اى مراكز هايسنس اخر ، يقوم مراكز صيانة شاشات هايسنس ببتوفير ارشادات ما
قبل الاصلاح لمنتجات هايسنس , فيمكنك تعلم استعمال منتجات هايسنس من البداية
, والتعرف علي الطرق الصحيحة للمحافظة علي
سلامة اجهزة هايسنس الالكترونية, كما نقوم
بتدريب فيين صيانة هايسنس على احدث
اساليب تكنولوجيا اصلاح هايسنس والتدريب على احدث منتجات
كشف الاعطال الحديثة الخاصة فى اجهزة هايسنس
الالكترونية ،معنا يمكنك الحصول على
نصائح و ارشادات للمحافظة على شاشات هايسنس من التلف السريع و ايضا لزيادة العمر التشغيلى لفرن الشاشة و ذلك عن طريق التواصل معنا اما عبر موقعنا لتصليح الشاشات
هايسنس او عن طريف الاتصال عبر التليفون على الرقم الموحد و التى تتم على جميع افران
شاشة هايسنس المحلية و المستورده و نحن بحرصنا على تركيب قطع غيار اصلية نضمن تقديم خدمة بمهارة عالية و بارخص الاسعار حيث اننا نوفر على العميل مصاريف نقل الجهاز من و الى
المراكز لآننا لا ننقل جهاز هايسنس ابدا من
منزل العميل ما عليك سوى ان تتصل بنا نصلك
اينما كنت وفى نفس اليوم و الاصلاح
فورى مهما كان صعوبة عطل شاشات هايسنس لاننا لدينا الفنيين
و الفنيين القادرين على تحديد العطل و الصيانة بمهارة فى اى
جهاز هايسنس كما اننا نقدر وقت العميل من حيث الوصول اليه فى نفس اليوم و القيام
بالخدمة كاملة فى منزله دون تعطيل لذا نحن
مراكز الصيانة الاول لشاشات هايسنس و المتخصص
الوحيد فى تقديم الخدمات المميزة فى اصلاح هايسنس بمنزلك بأرخص الاسعار خبراء الاصلاح المتخصصون مهندسون خبراء فى مجال عملهم اكتسبوا الخبرة
اللازمة في مراكزنا مدربون على فنون الاصلاح الحديثةبشهاده خبرة وجودة اكفاء في عملهم
، مهندسون وفنيون لصيانة افران الشاشات
وهم مهارة في كشف الاعطال بالاجهزة
لاننا نستخدم احدث الامكانيات الموجوده بالاسواق
والتكنولوجيا العاليه في مجالنا مما يجعلنا
نتميز عن غيرنا لاننا اول من عمل فى مجال صيانة الشاشات فى مصر تتم الخدمة بنركيب قطع الغيار الاصلية التى تضمن
كفاءة مستوى الاصلاح المقدم من مراكز اصلاح
هايسنس منتجات الكهربائية و افران الشاشات لذا نحن نعتبر المتخصصون الاوائل في مصر فقط اتصل على علي الرقم المخصص فى خدمة عملاء شاشات هايسنس
مصر تجد لدينا مفهوم الخدمة المثالبة المدعوم بقطع الغيار الاصلية و المقدم بفريق عمل مهندسين المراكز المدربيت على تنفيد
طلب الصيانة اللازمة لأجهزتكم المنزلية على اعلى مستوى يزيد
من التقنية العالية لشاشات
هايسنس و يطيل العمر التشعيلى لجهاز ,
تحقيق ما يتمناه العميل من مهارة و تميز وارضاء العميل عن طريق فريق عمل من الفنيين من
هم علي درجة عاليه من المهارة ويدركوا جميع التفاصيل الفنية المدربين على الاصلاح الفورى ومعنا الدعم الفنى
من المراكز الى العميل مباشرةً من الجمعة الى الخميس طوال اليوم نصلك اينما كنت بالخدمة الفورية المميزة و الكفاءة العالية فى صيانة
هايسنس و باقل التكلفة مما يحقق
لك شيئا مميزا يعانى منها العملاء من سوء أختيار " المهندس او المراكز " الغير مناسبة لتصليح شاشات هايسنس نحن الاقوى ، الافضل ،المتميزون ،رقى الفنى
فى التعامل مع عملاء شاشة هايسنس الاعزاء خدمة فورية وسريعة
بالمنزل بدون ازعاج فى جميع طلبات خدمات الصيانة
المنزلية تتوفر تلك قطع الغيار مع
مندوب المراكز الذى يقوم بتقديم خدمة اصلاح شاشات هايسنس لعملاء المراكز الكرام
مما يعنى اسرع خدمة تصلك و الاصلاح فورى فى نفس اليوم
و هذا لا يتحقق مطلقا فى اى مراكز اصلاح منافس اخر
مساكن شيراتون – مدينة نصر – العباسية –
جسر السويس – عين شمس – السواح – الاميرية – سراى القبة
– مصر القديمة – جامع عمرو – البساتين – شبرا مصر – وسط البلد – شبرا
الخيمة – حدائق القبة – شارع
بورسعيد – الوايلى – مسطرد – المطرية –
الزاوية – السواح – السيدة زينب
-الامام الشافعى– السيدة عائشة –
بولاق الدكرور – الوراق – امبابة - الدقى – المهندسن – العجوزة – المقطم – الهضبة الوسطى – القطامية – عزبة النخل – المرج – مدينة 6 اكتوبر – مدينة
الشيخ زايد- زايد 2000- الفردوس - حدائق اكتوبر – الحوامدية -البدرشين - العياط – الجيزة – ام المصريين
– المنيب – ترسا – الهرم
– فيصل – حدائق الاهرام – المريوطية – المعادى – دجلة – ثكنات المعادى –
حلوان – التبين- المعصرة – 15 مايو – منشية
ناصر – الدويقة – السيدة عائشة – التجمع الخامس – القاهرة
الجديدة – الرحاب – مدينتى – الشروق – العبور
– مصر الجديدة – النزهة الجديدة – زهراء
المعادى – مدينة المعراج – القطامية – الماظة – الجلاء – المطار –
ارض الجولف - شارع الثورة – عمارات العبور – الالف
مسكن – منشية البكرى - روكسى
– الزيتون -حدائق الزيتون– منشية الصدر – دير الملاك – حمامات القبة – المطرية

Sat, April 13, 2019 @ 3:59 AM

74. wrote:
نحن متخصصون دايو فى مصر و اكبر خدمات
تبحث عنها عندما يصادفك عطل
فى ميكرويف دايو .حيث اننا نوفرالاصلاحبالكامل فى
منزلك ولا يتم نقل الميكروويفنهائيا من مكانه هذا بجانباننانمتلك طاقم عمل من فنيينمدربين على الصيانةالفورى
لجميع اعطال افران دايو الميكرويفو تغيير كل
قطع الغيار العاطلةبأخرى جيدةهذا بجانب تميزهم بالمهارة العالية و التى تمكنهم التصليح فورا منزل العميل
و الخبرة التى تمتد الى مدةطويلة لا
تقل عن 21 عاممتواصلة فى اصلاح
ميكروويفدايو

اذا كنت فى احتياج لعمل صيانة ميكرويف
دايو فى المنزل و كل ما عليك هو الاتصال بنا على مركز صيانة
ميكروويف دايو فى مصر نحن فى خدمتك اينما كنت نحن نخدم جميع المحافظات لنسعى أن نكون الافضل
فى مجال عملنا و الاسرع فى التعامل معك و نقدم لك
الصيانة فى جميع موديلات ميكروويف دايو الكونفكشن

هدفنا الثابت هو تقديم خدمة اصلاح
عاليه الجودة تحت اشراف مهندسين مدربين على تصليح دايو
الاجهزة المنزلية و اعطال
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