Tuesday January 31 2017

LIFTING CLASS TONIGHT WITH RACHEL HENDRY….. BE THERE ! WARM UP 10 air squats  10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats  20 sec roll out 5 bottom ups push up  20 sec holds on bar    Skill:  HSPU 5 x ME SCALED –…

Monday January 30 2017

BIG DAY TODAY, PICK ONE OR TWO THEN  DO A 5 K RUN OR 2 K ROW AFTER OR DO ALL THREE? Take exactly 10 minutes to build to today’s heavy Push Press, followed immediately by… Exactly 8 minutes to build to today’s heavy Power Jerk, followed immediately by… Exactly 6 minutes to build to…

Saturday January 28 2017

TROPHY WINNERS LAST WEEK…SORRY ANDREW I KNOW YOUR EYES ARE CLOSED BUT CAM ONLY SENT ME THIS ONE! Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs  11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This…

Friday January 27 2017

Warmup  20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through…

Wednesday January 25 2017

REGISTER TODAY….. FUN FUN FUN   It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that…

Tuesday January 24 2017

Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice    ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your…

Wednesday January 23 2017

REGISTER TODAY….. FUN FUN FUN   It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that…

Saturday January 21 2017

WINNING TEAM LAST SATURDAY…..YA…. BOTH TEAMS DID GREAT ONLY SECONDS APART!  WARM UP Coaches choice!  For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is…

Friday January 20 2017

Ed is supervising again ……..:) warm up 2x 1 bottom up push up and 2 elbow to knee holding plank 10 dowel squats, keeping 3 point contact 10 side to side lunges keeping 3 point contact 200 m row 20 sec holds on rig 200 m run     1.  Do Both Strength and no…