Monday October 30 2017

  Monday fun day Warm up release  practise Man Maker with out weights  Line drills  1:31 Man Maker  Badger Crossfit 2.2K views STRENGTH Press Complex 5 sets: 3 Strict Press 2 Push Press 1 Push Jerk *rest as needed between sets WOD For time:  (13 minute time cap) 6 – 9 – 12 – 9…

Saturday October 28 2017

PARNTER WODS !! FUN FUN FUN Teams of 3 For Time Go in order Divide work evenly with one athlete working at a time. 150 Double Unders 120 Walking Lunges 90 Situps 60 Push Presses DUMBBELLS 30 Front Squats DUMBBELLS 15 Box Jumps 20″/24″ 1500m Row (250m at a time) 15 Box Jumps 30 Front…

Friday October 27 2017

All we needed was sunglasses 🙂 Warm up  Banded release for arms and legs  1x each crab walk front, side, side, backwards with a duck walk in between  6-8 tempo push ups from bottom 3/2/0 20 walking lunges with MB arm extension, keep back form hyper extending   Strength 5 rds Bench Press tempo 5/0/5…

Wednesday October 25 2017

Classes start at 6:00 am and finish with a trigger release class at 6:00pm…. don’t miss out! Warm up Release shoulders and hips 10 ps banded sits  10 ps towel drags 2x 10 sec lunge plus 2 hops  5 tempo pushups 3/2/3 10 hanging lat retractions  Demo olympic lifts  Strength Build to today’s heavy… 15…

Tuesday October 24 2017

CHRISTINE IS IN THE HOUSE TONIGHT TEACHING LIFTING……. YOU HAVE ASKED TO WARM UP BEFORE LIFTING AND WE ARE LISTENING. PLEASE COME EARLY TO WARM UP, 5:30PM, BEFORE THE CLASS SO YOU CAN GET MORE LIFTS IN! THIS WILL BE A TRAIL RUN  SO EVERYONE  YOU WILL NEED TO BE WARMED UP!  Warm up Christine Girard…

Monday October 23 2017

What a great time we had on Sunday!! Seriously enriched my life! Such a great Community experience and wonderful cause. Thank you everyone for coming out and participating!  Warm up release with ball for shoulder girdle , butt and hips 5 inch worms with shoulder extentions 10ps mouton climbers 10 ps in lunge position  partner…

Saturday October 21 2017

MEET TOMORROW MORNING AT GYM  AT 8:15 IF YOU WANT TO CAR POOL OR MEET  DOWN BY THE REGISTRATION BOOTH.    LET’S ALL START TOGETHER AND FINISH AS A GROUP ! EMOM #1 9 MIN… ROTATE THROUGH 15 BOX JUMPS  15 KETTLE BELL SWINGS 10 BURPESS EMOM #2 9 MIN   14 GOUBLET SQUATS   10…

Friday October 20 2017

  Pumpkin Run / Walk this Sunday …Race starts at 9:15 am …..Registration at 8:00am if anyone wants to carpool we can meet at the gym at 8:15am or we can meet everyone down there by the registration area.  Don’t start without us !  Warm up Release shoulders, pec, butt and hip flexors 2 wall…