Friday November 30 2018

    Please sign up for sunday classes…. needs 4 to run it        PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize  OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump 1 Muscle Clean 1 Clean / hang power for beginners 5 m EMOM weighted step ups 5 ps, back rack positions…

Wednesday November 28 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 pull…

Tuesday November 27 2018

PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility  STRENGTH Push Press – 5x5x70% 1RM METCON  “Wondeful Wendy”  15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips  400m Run/ 200 m run walk    Core Mobility  100 moving planks in every direction, front, side,…

Monday Novemeber 26 2018

Guess who ??? Tough Mudder 2018 fun fun fun 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 O/H squats/// look up your 4 rm…

Sunday November 25 2018

GRIFF, ULTIMATE HEROS, READ THEIR STORIES AND WOD JUST HELL! “In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.” The “Griff” Hero WOD was first posted on the CrossFit…

Saturday November 24 2018

  This is the picture Peace Arch sent me ….Cherly is still hiding behind her husband!         Team work       WOD #1  “JAS”      8 min am rap alternate partners  Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA”9 min am rap ….. do together  10 Ring Rows 30 Walking…

Friday November 23 2018

Warm up  10 dog dog with lat pull through  10 burpees 10 Kbell swings 10 ps band rotary pulls, outside hand on band  10 lat pulls on ring, hollow rock position  ball release lats and tere minor and major    review Double Dumbbell snatch Dumbbell Complex – Double Dumbbell Snatch – YouTube   https://www.youtube.com/watch?v=MdSYwwpb87A ▶ 0:23…

Thursday November 22 2018

  Weak skill 15 min …… pull ups pushup or let’s do Skipping   DOUBLE UNDERS   ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID   GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and left do…

Wednesday November 21 2018

  BEAR COMPLEX ….. OH YA SOMEONES HAPPY 5 ROUNDS 7 SETS …UNBROKEN.. CAN INCREASE WEIGHT UP TO YOUR 5TH SET AND THAT’S IT! 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to…