Thursday May 10 2018
LOVE THOSE PRYAMINDS WEAK SKILL 15 or 30 minutes or Missed Strength TEST WEEK STILL HAPPENING! pick one or two 1 KM RUN 5 KM RUN 12 hill sprints 10:50 ratio, 10 min ME and 50 min rest
Wednesday May 9 2018
Mobility and trigger release tonight! Hope to see everyone there…. WEAR SOCKS Warm up 10 air squats 10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg 2 wall walk with 10-20 sec holds lat and pec release with ball 1 min per side […]
Tuesday May 8 2018
Christine Girard is coaching Lifting Tonight ….This will be one of the last opportunities to see her before they Move June 10 :(:( Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 side to side lunges 2x gym walking hip openers 10 banded good mornings […]
Happy Birthday Cathy
HAPPY BIRTHDAY CATHY, IT’S WONDERFUL GETTING TO KNOW YOU AND YOU FIT RIGHT IN! YOU KNOW YOU ARE GETTING BIRTHDAY BUMPS RIGHT ???
Saturday April 5 2018
Team Training Saturday 3 – 8 minute AMRAP with a EMOM every 2 minutes of sprinting 100 m and back One Athlete working at a time, other Athlete is holding wall squats, jumping jacks or planks 8 minute AMRAP of: – 50 Pushups – 50 Kettlebell Swings – 50 Ring Rows **2 minutes rest […]
Friday April 4 2018
Warm up 2x duck walk 10 ps mb shoulder extended back lunge 10 hanging lat retractions on rig 10 hamstring pulls on MB 10 MB cleans 10 ps turkish get ups STRENGTH Front Squat 5 4 3 2 1 1 1 alternate with 10 dowel v sits and ME pull ups … Bands, […]
Thursday April 3 2018
WEAK SKILL 15 OR 30 min do wod is doing only 15 min of missed skill WOD “JEFF” For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same […]
Wednesday May 2 2018
Class start at 6:00am Mobility tonight see you there Warm up 10 side step up with core rotation 10 clams repeat first 2 10 walking lunges with Extended arm using MB calve stretch on rig foam roll lats back Strength/skill Front Squat 5 4 3 3 2 2 111 Strict Press 5 […]
Tuesday May 1 2018
TODAY THE DAY WE ALL START OUR 4 OR 2 WEEKS OF NO SUGAR OR ALCOHOL. WE ARE DOING THIS TOGETHER AND THIS IS A CHALLENGE. FOR EVERY DRINK OR SUGARY TREAT YOU HAVE TO DO 5 BURPEES! WE WANT PICTURES OF THESE ALL WELL! If you didn’t come to Monday night please do […]