2/23/06 WOD

Everybody – Samson Stretch
Station 1 – Prisoner Squat
Station 2 – T Pushup
Station 3 – Back Extension on Ball

3 Rounds 30 sec each
1. Wall Ball
2. Box Jump
3. Treadmill Run

3 Rounds 30 sec each
1. Deadlift with High Pul
2. DB Squat curl press
3. Burpee

3 Rounds 30 sec each
1. Hanging Knee Ups
2. Knee to Chin
3. Reverse Crunch

3 Rounds 30 sec each
1. Power walk 15% Grade
2. Jog
3. Jump Rope

2/22/06 WOD

Early 6:00 AM Workout for my brother Mike!

Today I joined in and paired up with Mike – He pushed it hard and didn’t quit, he’ll be back for more Thursday morning. Next time he’ll remember to eat a little breakfast.

30 Jumping Jacks – 10 Squats – 10 Pushups – 20 Mountain Climbers
30 Front/Back Jacks – 10 Squat Jumps – 10 T Pushups – 20 Spiderman Mountain Climbers
30 Cross Jacks – 10 Full Burpee with Pushup

Pushup Ladder 1-10 (I do 1 you do 1, I do 2 you do 2 etc.)
Pullup Ladder 1-6

2 Rounds
Hanging Abs – 15
Knee to Chest – 20

Great way to start the day!

2/21/06 WOD

First CrossFit-Stamford Class!

Joe and Stacey did great! They pushed through and gave their best that’s all a coach can ask. I’ll be posting pics up soon – time for me to get a new computer that’s for sure. OK here’s what we did

Jumping Jacks and Ball Chop W.U.s

3 Rounds
Pullup – 10 reps
Squat – 20 reps
DB Thrusters – 15 reps

3 Rounds
Wall Ball – 10 reps
Inverted Row – 10 reps

Mini Tabata – 3 rounds
Seated Med Ball Twist

2 Rounds
Full Situp with Overhead Med ball Throw + 20 Crunches

Great first day!

2/20/06 WOD

DB Push Press 20, 15, 10, 5
Chin Ups 20, 15, 10, 5

Box Jump – 20, 15, 10

20 sec On 10 sec Rest 4 rounds

Dips – Wall Ball (10lb)- Squat

Treadmill Run 5 Rounds (10 minutes total)
60sec @ 6 mph
60sec @ 8 mph

2/18/06 WOD


Bench Press 5 sets 15,12,9,5,5
Deadlift 5 sets 10,10,5,5,5
Alternate between the two, resting only after completing both

Cleans 3 sets 5,5,5
Barbell Curl 3 sets 12,10,9
Alternate between the two, resting only after completing both

Set treadmill to 15 grade and speed 7.0
Sprint 20 sec rest 40 sec
Repeat 5 times
Jog easy for 1 mile when completed

FAQ About CrossFit Training

Will it be hard?
Yes, but not impossible. The training is based around simple yet effective fundamental movements executed at high intensity. It’s that simple.

Can I keep up?
Yes. There are modifications for every exercise we do. We suggest having at least one session with a trainer before joining a group class to learn the basics.

What exactly is CrossFit Training?
CrossFit training is results oriented conditioning program ideal people looking to push themselves to a new level of fitness. This type of training utilizes the best piece of equipment available —your body!

What’s a typical workout like?
Workouts lasts one hour and focus on developing functional conditioning. Each session trains the entire body – primarily with bodyweight exercises and calisthenics. Cardiovascular and strength-endurance activities will utilize various dumbbells, barbells and medicine balls.

So I’ll be fit. Will it make me look better too?
While a fundamental principle of CrossFit is that form follows function—that is, we value athletic performance and health over aesthetics—that doesn’t mean appearance is neglected. Instead of approaching fitness in terms of appearance (goals like smaller pant sizes), we focus on performance goals—a certain number of pull-ups, a better time on a diagnostic workout, etc. Chasing these performance goals will ensure that you achieve your aesthetic goals, but the opposite is not true.

Do I need to be a boxer or a gymnast to take the class?
Absolutely not. The training focuses on conditioning the athlete (you) with High intensity bursts followed by short rest periods and repeated. If you’ve been working out and not seeing the results you want of expected then this type of training will push you through your plateau.

Do I need to get in shape before I try this class?
Not at all. You are pushed and encouraged based on your current level of fitness. We adjust training to meet your individual needs. All I want is for you to give your best effort on that particular day. Everyone can be successful.

Are you finally ready for a change?

All indoor classes are held at

SOUND FITNESS located on 860 Canal Street





Take the first step and don't look back. Sign up for our Kickoff Program and if after the first session you decide not to continue we’ll issue a 100% refund!

“Don’t fear failure so much that you refuse to try new things. The saddest summary of life contains three descriptions: could have, might have, and should have.” - Louise E. Boone


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