Saturday November 10 2018
WARM UP SURPRISE …. MB ???? Give each group a starting wod… must complete all wods 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs as long as possible (ME) 10 MB cleans to O/H toss 30 sec squat holds 6 min AMRAP wod 3 200 […]
Friday November 9 2018
RUNNING INTO THE WEEKEND with…. YA! WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of […]
Thursday November 8 2018
Coach Phae making sure the kiddos know their proper push up position….. the dowel is one of the greatest ways to teach this! 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, […]
Wednesday November 7 2018
Classes start at 6:00am with Phae and finish with finish with Release at 6:00pm. Teens class today at 4:00pm Calling all girls Warm up Assessories plus release forearms, ankles, pecs and butt, foam roll posterior chain Start Bench squats 5 5 5 5 5 alternate 10 ps S L D L ….. […]
Monday November 5 2018
Festivus Warm up banded walks 2x ankles and feet banded walks 2x hands 10 depth jumps 10 MB cleans with a press 10 S A push ups Strength Bench Press 5 4 3 2 1 1 1 Shoulder issues use incline bench, push shoulders into the bench 5 ps alternate with […]
Tuesday November 6 2018
Lifting tonight and Kids class today at 3:30pm …. These kiddos are getting up the rope! Great job coach Phae!
Bench Mark and Hero wod Sunday November 4 2018
“CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure. Beginner […]
Saturday November 2 2018
Partner fun Shuttle runs are a popular training technique for sports which involve short bursts of speed. They help develop your acceleration, speed and your anaerobic fitness. Firstly, place a marker at 10 metres (m), 20m, and 30m. STEP ONE. Runto the 10m mark first, touching the floor and running back to the start line. […]
Thursday November 1 2018
weak skill How is the pull up and HSPU or regular pushups going? Feeling confident? Move on to the next level in your skill or do your own WEAK SKILL. Throwdown action 2018 event 2 (b) 18-12-6 Triplet…….synchro… 15 min time cap 6 Rounds for time of the following 18 […]