Monday August 20 2018
Yogi/stretch is on tonight at 7:00pm Classes start at 6:00am and finish with an amazing stretch/yogi style Warm up 400m run/500m row/25 cal bike PVC Warm Up 10 pass throughs 10 reverse pass throughs 10 around the worlds (each direction) shoulder external rotation w/ PVC (:30 each side) 5 walk outs 10 hollow rocks 5 […]
Friday August 17 2018
THANK GOODNESS IT’S FRDAY Strenght / skill 5 rds 1a. Bench Press with dumbbells AHAP 35secs use SBALLS instead of Bench, 10 secs between moves. 1b. Renegade rows AHAP 35 secs. WODS#1 4 RFT 10 O/H Squats 135/95* 250m row 6ps side box jumps WODS #2 4 RNFT 20 hollow rocks 10ps […]
Thursday August 16 2018
Summer Birthday bumps was ringing the bell with her foot! weak skill 15 min 15 minutes weak skill: 5 reps burpees/100 m sprint 10 seconds rest 10 Reps burpees/ 200 m sprint 10 seconds rest 20 reps burpees/400 m sprint 10 seconds rest 10 Reps burpees/200 m sprint 10 seconds rest 5 reps burpees/100 m sprint Finisher […]
Wednesday August 15 2018
CLASSES START AT 6:00AM AND FINSH AT 6:00PM WITH A RELEASE AND MOBILITY CLASS!! NO EXCUSES MY FRIENDS WARM UP 10 lat pull ups on rig 300 m run 10 shoulder retractions on rig banded squat release foam roll posterior chain 10 naked bar squats foam roll posterior chain again 10 naked bar squats […]
Tuesday August 14 2018
Lifting tonight with coach Rachel. Please sign up for the rowing workshop…. details on the board WARM-UP 12 renegade rows … light weights 10 ps crossbody band pulls…. inside knee on mat 10 ps single leg box jumps …. use a weight plate if unsure Strength Bentlay Rows…… 5 5 5 […]
Monday August 13 2018 happy Birthday summer
NO YOGI/STRETCH TONIGHT …. JAS IS AWAY :(((( BIG HAPPY BIRTHDAY TO OUR LITTLE SUMMER…… SUMMER HAS BEEN DOING CROSSFIT SINCE SHE WAS 14 AND HAS GROWN INTO A BEAUTIFUL, SMART, AMBITION AND KIND SOUL. WE LOVE YOU SUMMER !!! “Happy 20th Summer”! For time …. […]
Saturday July 11 2018
Team of Two 5 Min EMOM ROPE CLIMB OR SANDBAG RUN 200 m AMRAP15 20 Burpee/ half or bench 30 Cal Row 40 Double-Under/ 80 Single skips AMRAP15 40 Russian KB Swing (53/35#) MW 30 KB S A Thrusters (53/35#) 20 Burpee FUN FUN FUN count up points to be the […]
Friday July 10 2018
Love this picture……squatting like a champ…during our friendly comp Warm up 2x 7 ps turkish get ups 10 ps banded single arm pulls 10 mountain climbers 10 crab get ups Clean and Jerk Complex On the 2:00 x 6 Sets: This is all about the Jerk weight 5 Deadlifts + 3 Hang Power Cleans […]
Thursday August 9 2018
Warm up Strength side to side lunges 8 8 8 8 8 ps Alt. Sb roll out 20x each position set 1 front, set 2 side to side set 3 circle right set 4 circle left set 5 single arm punches Fight Gone Bad! 3 rounds for max reps of: 1 […]
Wednesday August 8 2018
Check out Mike doing what ever he can as to NOT put the bar down so he doesn’t get any penalty partner carry silliness BRING ON THE GAMES WODS Don’t worry lots of warm up GAMES 2018 3RD WOD BEFORE THE DEATH ROW For max total load: 1-rep-max back squat 1-rep-max shoulder press 1-rep-max […]