Month: February 2021

2/27/21 -Conditioning-

North Industry – CrossFit View Public Whiteboard Warm-up Conditioning 2 (No Measure) 1 Round 50ft Inch Worm 6 Carioka 75ft Spiderman 15 Good Mornings 30 Jumping Jacks 15 OHS 5 Lap Metcon Metcon (Time) 100 Cal Row 80 Sit-ups 60 AKBs 40 Burpees OtKB 20 Goblet Squat25 MTC

2/26/21

North Industry – Home Workout View Public Whiteboard Warm-up 1 Rounds 10 Stationary Inch Worms 20 Wall Frogs 20 Lateral Leg Swings 20 Glute Bridges 20 High Knee Pulls 20 Russian Twists Strength 4×12/12 Bulgarian Split Squats Metcon Metcon (AMRAP – Reps) 4:3 x 3 10 Squats w/KB 15 Walking/Stationary Lunge w/KB 20 American Swings

2/25/21

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 20 Hand Plank Shoulder Taps 12 Spider-mans w/Arm Circles 8 Breathing Sit-ups Strength 4xMax Handstand Hold Rest as needed Metcon Metcon (AMRAP – Reps) 4 Rounds 1:1 DB Clean & Jerks Sit-ups

2/24/21

North Industry – Home Workout View Public Whiteboard Warm-up 10 minutes 20 Jumping Jacks 20 Hip Glides 20 Crab Walks 20 Dead Bugs 20 Foot Pulls 20 Skater Lunges Strength 5 x 6 Max distance Skater Lunge 20 seconds Russian Swings rest as needed Metcon Metcon (Time) 40 DB Facing Burpees Rest 2 minutes 30 …

2/24/21 Read More »

2/23/21

North Industry – Home Workout View Public Whiteboard Warm-up 10 Minutes 3/3 Three Way Lunge 8 Toes to Hands 10/10 S. Leg Glute Bridge 1 min: Goblet Squat Stretch Metcon Metcon (AMRAP – Reps) AMRAP 2:2 x 5 7 Burpee Tuck Jumps Max American Swings

2/22/21

North Industry – Home Workout View Public Whiteboard Warm-up 3 Rounds 6 S. Inch Worms 12 Spider-Man’s w/Rotation 18 Bicycles Strength 5 x 10-20 Standing S. Arm DB Shoulder Press 10-20 Bent Over S. Arm DB Rows Metcon Metcon (AMRAP – Reps) AMRAP 10 10 HR Pushups 30 Double Unders

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MITCH CIESLAK

COACH

My name is Mitch Cieslak and I am a coach at CrossFit North Industry. I started doing CrossFit in November of 2014 and I have loved every second of it! It has given me the ability to live a healthy lifestyle I was looking for.

I first gained interested in fitness due to my sports background growing up. As a kid I mostly played soccer, golf and basketball. But I have a passion for basketball and had the opportunity to play in College. Growing up with a team mentality has carried over to the community at CrossFit North Industry. Having a large background in sports and fitness has taught me fairly well how to take care of my body. Coaching at Crossfit North Industry gives me a place to teach others how to do the same. I focus my coaching on helping our members become better versions of themselves, and giving them a positive impact in every class they attend.

We are always looking to have a fun, improve out fitness, and make the best out of everything. Positive Vibes Only!

CERTIFICATIONS

CrossFit Level 1 Certification

REY GARZA

COACH

My view of fitness changed on 2013 when I was introduced to Crossfit. Like many, it immediately had my attention. I became a coach because I saw the positive impact it had on my physical and mental health, so I wanted to pass that on to others. I work a full time job and am married to an amazing woman who does Crossfit with me. I also have three great kids who I cant convince to do Crossfit with me. Kids. Aside from spending time with my family and friends, I enjoy coaching others in fitness, living a mostly healthy lifestyle, and am an avid Steelers fan. Go Steelers!

Currently, I hold a Crossfit Level-2 certificate and my goal as a coach is to continue learning, weather through Crossfit or other effective methods. Physical and mental health go hand in hand with one another, and I believe exercise is the perfect medicine for both.

CERTIFICATIONS

CrossFit Level 1 Certification

DENNIS FENRICH

OWNER/HEAD COACH

I’ve been working in the fitness industry since 2002. I started training myself when I was 15, started eating right when I was 21, and started training people when I was 26. I’ve been passionate about taking care of my body and living a healthy lifestyle for over 25 years now.

My belief is that every one of us should know how to take care of our bodies. I’ve spent the majority of my life working with a wide range of people to help them do just that. From 14 to 82 years young, college athletes to double knee replacement patients, to people who wanted weight loss to people who needed weight gain. Over the past 16 years I’ve accumulated roughly 70,000 hours either doing, teaching, or learning about health and fitness. All that time invested has helped me have an incredible clear understanding of how to work with people and coach them to their health and fitness goals.

NASM-CPT, CES, CF-L2

CERTIFICATIONS

CrossFit Level 1 Certification

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