Wednesday April 18 2018
One thing I love about training and group classes is everyone can partner up and have a great experience! PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. alternate with Weight plate […]
Tuesday April 17 2018
The littles also enjoy the Friday night socials PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “WENDY” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run walk Core Mobility 100 […]
Monday April 16 2018
Well the reno’s are 90% done and a big thank’s to Elmer and Phae for your help tonight to put it all back together! Thank everyone for being so positive about this mess and keeping me in check! Warm up 10 Single leg deadlifts posterior chain release …. foam roller 10 Single leg […]
Team wod Saturday April 14 2018
PARTNER WOD One thing I love about CF is all ages wod and partner up together! There may be a few decades between them but if just doesn’t matter . WARM UP SURPRISE …. MB ???? 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar […]
Friday April 13 2018
See everyone today for our 2nd Friday night Meet and Greet Social! This friday we will be celebrating the OPENS coming to an end and the Regionals beginning ! Please bring something paleo to share and a special drink if you wish 🙂 The Champs Each Athlete is doing 50 SP Single Arm Split Snatch […]
Thursday April 12 2018
Happy girl landing her muscle up! Warm up …..Outside ball warm up HERO WOD ‘TAMA” if anything looks out of reach for you TODAY we will modify For time: 800-meter single-arm barbell farmers carry, 45/35 lb. 31 toes-to-bars 31 push-ups 31 front squats, 95/65 lb. 400-meter single-arm barbell farmers carry, 95/65 lb. 31 […]
Wednesday April 11 2018
Hello Wednesday, classes today start at 6:00am and end at 6:00 pm with a great mobility class…. See you all there Warm up lats stretch with band attached to bottom on rig wrist release with bands hip mobility stretches on floor, in lunge pos, then work into pigeon do one side and test retest […]
Tuesday April 10 2018
Strength 5×5 back squat @ 70%. Superset with 4x 30 second weighted elbow plank 15-12-9-6 “EMILY” ring MU *Scale MU to 2x CTB pullups pistols (per leg) hold weight plate for balance and box as a target After each round 50ft handstand walk or shoulder taps facing away from wall *Scale HS walk […]
Monday April 9 2018
Happy Monday Everyone Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands Strength 10 minute EMOM: 2 power snatches 4 […]
Wednesday April 9 2018
6:00 AM MORNING CROWD warm up 200 m run 20 ps walking lunges with Mb are extensions 10ps pistols, hold onto rig or use small box Mb torso twist 1 RM TEST WEEKS Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can […]