Saturday February 1 2020
WINNERS OF LAST WEEKS DECK OF CARDS ….. IT WAS CLOSE AND FIERCE COMPETITION. EVERYONE IS A WINNER WHO SHOWED UP TO WORK OUT !! FLOATER 5 ROPES CLIMBS AND ONE BLOCK RUN PASSING MB May I suggest doing this after the warm up One athlete runs while the other does 1 round then […]
Friday January 31 2020
End the week with a visit from this friend and contractor Greg Giessinger! Plans for the reno and the permits are done! I will keep you updated when I get updated !! Warm up 4 Rounds: 8 V-Up, with dowel 8 Hollow Rock 8 super man Rest 30 Seconds review DL, C@J, Strength: (20 […]
Thursday January 30 2020
Warm up 2-3 Hold weight plate over your head and squeeze gluts for 10 sec…. This pos is to be held on the wall. 10 roll ups with weight plate 10 roll overs, hand push weight plate forward 10 ps shoulder tapes in plank.. from kneeling Weak skill 10 minutes do a few every minute […]
Wednesday January 29 2020
Warm up Banded upper body release 2-3 rds 5 ps S A push up, from knee regular or banded 8 per banded pull and push.. start from lunge position 10 hollow rock pull overs with weight plate Strength 5 5 5 5 5 Single arm bench press TEMPO 1/0/3 other arm is in an extended […]
Tuesday January 28 2020
Tuesdays Chipper For Time 50/35 cal row 40 Kettlebell Swings 30 front and side medial raises 40 Kettlebell Swings 50/35 Cal Row Finisher 2-3 10 standing straight arm side to side landmine turns 10 S Ball push ups 10 kettle bell pull throughs in plank or from knees
Monday January 27 2020
Neck or shoulder issues NO OVERHEAD moves WARM UP band mobilize 3 rds 8 ps S L DL Meb ball pick up 8 ps banded pull and push 10 ps banded side planks with external rotation .. small weights 3-10lbs Strength or skill Split Jerk from rack look back in your books from […]
Sunday January 26 2020
THIS WILL BE A SIGN UP CLASS, WE NEED 3 MEMBERS TO RUN A CLASS THERE WILL BE TWO OPTIONS: 10:00AM OR 4:00 PM PLEASE SIGN UP IF YOU DON’T WANT TO LOSE YOUR SUNDAY CLASS “HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″)use bands […]
Saturday January 25 2020
IT’S TODAY AFTER THE 10:00 AM WOD SEE YOU ALL THERE DECK OF CARDS 2 team or 3 depending on attendees HEARTS push up/scaled do bands ACE 10 burpees DIAMONDS Kettlebell Swings […]
FRIDAY January 24 2020
SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM. NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO #1LANDMINE Presses #2 INCLINE ROWS ON BENCH #3 MEDIAL AND FRONT DELTOID RAISES. ASK YOUR COACH FOR MORE MODIFICATIONS. Warm up 3 rds weight plate warm up 10 GTO/H …Touch ground, curl […]
Thursday January 23 2020
YUM….. WHAT’S FOR DINNER TONIGHT. ELMERS CREATION SCALED IS IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM. NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES. ASK YOUR COACH FOR MORE MODIFICATIONS. WEAK SKILL 30 SECOND ON […]