Wednesday February 15 2017

STRETCH AND RELEASE TONIGHT AND WEAR SOCKS TODAY ME – ROPE CLIMBS IN 10 MIN  Team CrossFIt – Waiter walk – YouTube https://www.youtube.com/watch?v=Th41Un1J6oQ  DUMDBELL DAY  WOD for time Four sets of: 8ps DB Bulgarian Split Squats , back foot on small box Rest 45 seconds between sets  5 Single-Arm DB Push Presses + 50-Meter Waiter’s…

Tuesday February 14 2017

Rachel is teaching lifting tonight……. HAPPY VALENTINES DAY  Emily is teaching the 9:00am, do both Warm up Romanian DL today.. this exercise is great for the person who has knee or back issues as it changes the angle of the body. Keeping weights more to the side that the front is best.  20 air squats…

Saturday February 10 2017

Happy Birthday wod for Josh last SATURDAY…..7 MINUTES OF BURPEES ….DONE 35 min time cap….. Have fun everyone  PARNTERS  E5MOM BEAR CRAWL TO COACH AND HIGH 5 HIM!  900m Row, other parnter does knee hangs  120 Single Skips, other parnter does jumping jacks  90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND…

Wednesday February 8 2017

 Release class tonight!!  Don’t forget to wear socks ! Warm up 20 glut bridges  10 hollow rocks 10 supermans  40 fast high knees 10 single arm burpees  10 ring pulls  review cluster Strenght Incline Bench Press 5 4 3 2 2  20 glut bridges wod FT 21 clusters   115/85 – 95/65 3 Rope Climbs…

Tuesday February 7 2017

  RACHEL IS TEACHING LIFTING CLASS TONIGHT AT 6:00 PM STRENGTH Deadlift (20min) If back hurts or can not maintain spinal alignment do SUMO DEADLIFTS..  5 x 5 alternate with 20 bent over band pulls, maintain  3 point alignment AMRAP 20 minutes 20 Ring Dips 20 back ward lunges  65/95 20 Alternating Pistols…….THEN 100 single…

Monday February 6 2017

Bring Sally up Bring Sally down song …… WARM UP 20 Alternating single leg deadlifts 10 staggered stance push ups  2x backwards crab walks  Banded leg work plus hamstring  LADDER …..OH YA!    Burpee + 185-lb. back-squat ladder/ Manageable weights  Rest 3 minutes Burpee + 115-lb. shoulder-press ladder/Manageable weights  Rest 3 minutes Burpee + 245-lb.…