Friday June 29 2017

This video we are working with tempo push ups……Great job ladies IMG_2147 Warm up  400 m run up hill 30 sec wall squats with thumbs sliding up and down wall 10-  S Leg deadlifts 10ps –  SLeg  good mornings  10 push ups with 2 second pause at bottom… rest as needed STRENGTH  5×5 – Press,…

Tuesday June 27 2017

Ralph and Cheryl ……how cute. What great team work….. Warm up 3x  10 ps single leg squats to bench….light touch and go…yellow bands around ankles adjust bench as needed. 10 ps towel slides  10 ISO hold, push up …..use small ball under chest  review moves with a dowel STRENGTH 1 rm turkish get up take…

Monday June 26 2017

1 rm week continues…. warm up Banded warm up 400 m run review with Dowel C@J Strength C@J Take 20 mins to get your 1 rm  AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95)MW Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105)MW Rest 4:00 AMRAP…

Satuday June 24 2017

PARTNER WODS FATHER AND DAUGHTER TEAM….. WINNERS FROM LAST WEEK “Lucky Sevens” 1.  Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg) Run circuit before moving onto the next mini wod  2.  Complete as many rounds and reps as possible in…

Friday June 23 2017

6:00 am class going strong Lifting with Sarah, Rachel and Emily today RM week  Warm up  Do the warm up using the dowel for the snatch and clean and jerk, alternative for snatch is Kettlebell or do 1 extra move Sn. Grip High Jump   10m EMOM – 2 Sn. Grip D/L – 3 Sn.…

Thursday June 22 2017

  Love this pic and this lady, Phae has done the impossible….Phae is living proof that, “YES” this can happen! Phae has now gone on to become a Certified Personal trainer and soon to be a Crossfit coach.  Phae has helped many clients reach their full potential…..You rock Phae.  15 minute weak skill or missed…

Friday June 21 2017

Release time….See you tonight  Warm up  10 Mb buprees 10 Mb cleans 10 Mb squat toss in air 10 1 Mb burpee, 1Mb clean, 1 squat toss in air Choose  1rm bench press take 20 min 1 rm single leg deadlift , half of what you dl with no extra strain on the spine  20…

Tuesday June 20 2017

Lifting class tonight Warm up  10 DB hammer curls 10 DB jump squats  10 DB front squats 10 Db cleans  band releases  RM WEEK THRUSTERS  5 4 3 2 2  Workout: 7 minute AMRAP: 10 handstand push ups 5 squats cleans (175/115lb)MW Beginners do hang  2 – 5 minute rest – 7 minute AMRAP: 2x: …

Monday June 19 2017

THIS WODS IS CALLED  …. “JUST BECAUSE WE CAN”  Don’t these three look so Handsome! Warm up stations 8 EMOM switch stations Every minute move to the next station with a peanut do a spine release with arms bent and above head moving towards and away from body. 3 position dowel on back and do…