Thursday February 16 2017
Weak skill or strength missed for 15 to 30min then wod if doing 15 minutes of work A. 5 Minute Row or Bike @ 60-65% Rest 60 seconds 4 Minute Row or Bike @ 65-70% Rest 60 seconds 3 Minute Row or Bike @ 70-75% Rest 60 seconds 2 Minute Row or Bike @ 75-80% […]
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 13 2017
BC Family Day LONG WEEKEND HOURS Just a reminder that we will be closed on Monday, February 13 for Family Day! Friday, Feb 10 – regular hours Saturday, Feb 11 – regular hours Sunday, Feb 12 – closed Monday, Feb 13 – closed Go play outside!
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 […]
Thursday February 9 2017
OH YA! WORKING HARD WEAK SKILL 15 min plus wod OR 30 min weak skill or strength CARDIO AND CORE, 1x start bike, row or skip for 1 min 1 min plank holds on bosu moving forward and back bike, row or skip 2 min 1 min plank on bosu moving side to side bike, row […]
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. […]
Saturday February 4 2017
FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS WOD 1 400m Run 15 KB Swings 50 Double Unders/ 100 singles WOD 2 15 Burpees 10 hanging knees to elbows WOD 3 20 Box Dips 20 Box step ups / 1 bear crawl WOD […]