Monday July 17 2017
GOOD MORNING CFSS Warm up banded SL squats to box, touch and go 2x walk band around knees 3 position in plank position moving arms in a TYI position, core does not turn 10 ps banded chop and pulls, standing.. do not move lumbar region Dowel warmup reviewing moves STRENGTH Alternative is goblet squat with Push […]
Saturday July 15 2017
NOW THIS IS WHAT PARTNER TRAINING IS ALL ABOUT……MATCHING OUTFITS WARM UP SURPRISE …. YOU GUYS KNOW I LOVE MY JOB …..RIGHT?? 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs 10 DBELL hang power cleans 30 sec squat holds 6 min AMRAP wod 3 […]
Friday July 14 2017
SKILL 5 ROPE CLIMB, wear socks!!! WOD In 6 minutes ascend up the ladder in multiples of 3: 3 Dumbbell Alternating Snatch @ (50/35)MW 3 Hanging knees up…..make sure to engage your lats, by external rotation 6 Dumbbell Alternating Snatch 6 second per side ISO lun *Continue up ladder until time is up* At the […]
Thursday July 13 2017
FUN MEDBALL WARMUP WEAK SKILL OR MISSED STRENGTH FOLLOWED BY FUNCTIONAL FITNESS OR A SURPRISE !!!!
Wednesday July 12 2017
These are the teens doing releases after their wods SEE EVERYONE FOR RELEASE/MOBILITY CLASS TONIGHT !!!! Spotters requires for both moves, we are no longer dropping the bar on back or front squats due to injuries. Bench press, build up to your 1rm 1 1 1 1 1 1 while your waiting please do […]
Tuesday July 11 2017
Lifting tonight…..Great pic from Mondays weight lifting competition …..so much fun watching our crossfit family creating new personal bests. Warm up 400 m run 10 forward lunges and 10 backward lunges, keep joints in a 90 degree angle, rise up on toes when lunging forward. 10 dowel pass through wall sits keeping thumbs on the […]
Monday July 10 2017
Warm up 2x 10 ps SL deadlift 2 x bear crawls 20 sec hold straight arm ring holds 10 per side box step ups, with bands and torso twist to outside. Strength 6 x 6 ps split jerk with bar lowering down to front rack shoulder position tempo 3/0/1 alternate 10 ring dips […]
Saturday July 8 2017
Partner Training “SURPRISE”
Friday July 7 2017
Cathy Walls crushing it Warm us up Sarah review clean, show 2 styles of rope climbs, wrap and J hook 5 Rounds for time…. Time cap 35-40min Teams of 2 or cut reps in half if not partnering up Run together. Divide work evenly with one athlete working at a time. 35 – 40 […]
Thursday July 6 2017
Weak skill or missed strength and outdoor SAQ drills