Saturday April 30 2016
Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee and so on untill all Athletes have finished 10, then move on […]
Friday April 29 2016
Warm Up: 400m Run 3 rounds not for time 5 x Superman 5 x Slam Ball 5 x Ring Row 10x bench/ 15/35/45 mobility seated shoulder extension work for bench Strength: Bench Press 1×12 1×8 6 6 6 6 6 6 * increase load each set men increase by 20 women by 10 if […]
Thursday April 28 2016
KIDS CLASS 3:30 PM AND TEEN CLASS 4:30 PM Weak skill for 15 min wod, do something from test week?? If all done do run to state rd and do burpees and squats in each driveway….compare your time to 2 week ago?? fun fun fun 1 min run 400 m run 400 m row […]
Wednesday April 27 2016
Mobility tonight at 6:00pm wods at 5:00pm and 7:00pm STOP complaining about the mobility you don’t have and come and work on it 🙂 TEST WEEK ……WHAT DO YOU HAVE LEFT TO DO??? warm up 600 m run then…… 5 push ups 10 banded row pull backs 10 hanging or on floor shoulder retractions 10 […]
Tuesday April 26 2016
Congrats to Christine Girard and her new little baby girl …Alianna born April 20 weighing 3.7 lbs….. True Champ…. just like her Mother !! Warm Up: 5 Min Double Under Practice/ skipping Strength : Strict press (12×45%-8×55%-6×60%-6×65%-6×70%-6×75%) C.: Metcon (AMRAP – Reps) 15 min AMRAP 30 DU 15 wall balls 20/14 5 – 1 […]
Monday April 25 2016
Here the real picture without Andrew Head cut off !!!! Testing week !! complete these during the week to get your stats. These Pr and Bench mark allows you to see you are progressing and where you were and what you need to work on. This will be up on the board all week. 4 […]
Saturday April 23 2016
Partner Workout MB WARM UP OUTSIDE 160414-Run/Toss/Pull In teams of two, complete as many rounds and reps as possible in 30 minutes of: 2 hill sprints, run together 20 Pull-Ups/rings and bands 30 Wall Ball (20/14 lbs.) E5MOM stop and hold bottom of squat for 1 min, with a straight back or on wall Team […]
Friday April 22 2016
Emily’s surprise party went great!! Totally a group effort pulling this off and keeping it a secret !! Not only did Emily pass her course….Emily passed as VALEDICTORIAN……definition below!!! ALL I CAN SAY IS WOW!!! a student, typically having the highest academic achievements of the class, who delivers the valedictory at a graduation ceremony. STRENGTH […]
Thursday April 21 2016
Teen class today at 4:30 pm REST DAY FOR CFSS Weak skill for 15 min wod run 1.5 miles or row 2000m or bike 25-30 min standing up and sitting down
Wednesday April 20 2016
MOBILITY CLASS TONIGHT AT 6:00PM After a shin injury doing box jumps….Emily has overcome her fear and hit a new BOX jump PR!!! Way to go EMS!! When box jumping you have to be 100% present, can’t talk to others, look around, just focus on your move, knees to chest and visualize your landing….I also […]