Wednesday January 31 2018

MOBILITY TONIGHT BE THERE…… OR BE TIGHT!  Warm up  STRENGTH Split Jerk from rack 10 x 1 @ 85% WOD  4 Rounds for time: 10 MB clean to Wall Ball 6 Handstand Push Ups 30 Double Under’s/ 100 single skips…work on weak skip Assessary  Stability ball the fab 5 core workout 10 reps do 3-4…

Thursday February 1 2018

Cutest Picture ever!     Reminder to all about our very first social gathering tomorrow February 2 “Friday Night”.   These gatherings will be happening on the first FRIDAY of every second month.   Come and wod, or just come and visit….. bring something to share and get get some community going on! Emilys idea…

Tuesday January 30 2018

    Lifting tonight  Warm up  5 ps side planks with rotation 20 reserve lunge kicks 5 depth jumps and shuffle backs 10 dowel squats 10 dowel deadlift  10 sitting torso twists and 10 mountain climbers  WOD “Sweat Shop” 21 Minute EMOM Minute 1 – A full round of CINDY; 5 Pull-Ups, 10 Push-Ups, 15…

Monday January 29 2018

    Warm up 2 rounds 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run    A.  Bench Press or Push press *Set 1 –…

Saturday January 27 2018

Today will be one of the best days of my life, I get to walk this man, I made and raised, down the aisle to say, “I DO” to this incredible women.  IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE…

Friday January 26 2018

Warm up Dumbells light to moderate weight 10 Renegade rows   10 lying down pull overs 10 hip bridges with weights on hips 10 bicep curls 10 tripec presses hehind head 10 weighted burpees 400 m run with small MB Mobility for shoulders and warm up the Bear complex STRENGTH WOD “Bear Complex” 5 sets…

Thursday January 25 2018

 Different ways to target the back of the arm! Pick which one works for you Warm up 10 ps single leg sits with bands 10 ps clams 10 ps clams keeping knees together and lift foot 10 ps planks pulls in prone position 10 planks shoulder taps with push ups ……5 push ups total 10…

Wednesday February 15 2017

STRETCH AND RELEASE TONIGHT AND WEAR SOCKS TODAY  SEE YOU ALL IN MOBILTIY TONIGHT    ME – ROPE CLIMBS IN 10 MIN, PLEASE SHARE THE ROPES OR DO THIS PART AT THE END OF WOD INSTEAD OF THE FLOATER MOVES Team CrossFIt – Waiter walk – YouTube https://www.youtube.com/watch?v=Th41Un1J6oQ  DUMDBELL DAY    WOD for time Four…

Tuesday January 23 2018

Rachel is teaching lifting tonight…….    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 with dowel ..3 point contact 20 side to side…

Monday January 22 2018

Bar warm up  Warm up  group mb warm up  Strenght  6 rds of: 1 High hang + 1Hang Snatch + 1 Snatch…….if snatches are not for you use kettle bells  Rest as needed Build over the course of the six sets. Three rounds for time of: 8  Handstand Push-Ups 10ps  S A Overhead Walking Lunge…