Saturday February 4 2017
FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS WOD 1 400m Run 15 KB Swings 50 Double Unders/ 100 singles WOD 2 15 Burpees 10 hanging knees to elbows WOD 3 20 Box Dips 20 Box step ups / 1 bear crawl WOD […]
Friday February 3 2017
MORE PARTY PICS WARM UP 5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks 10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man banded shoulder work STRENGTH Front Squat, if knee pain use box 5 x 5 hold for 5 seconds at bottom ….. […]
Thursday February 2 2017
Party pics ….. fun fun fun…. missed everyone that wasn’t there! Weak SKill 15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and […]
Thursday February 1 2017
Cutest Picture ever! Reminder to all about our very first social gathering tomorrow February 2 “Friday Night”. These gatherings will be happening on the first FRIDAY of every second month. Come and wod, or just come and visit….. bring something to share and get get some community going on! Emilys idea and it’s […]
Tuesday January 31 2017
LIFTING CLASS TONIGHT WITH RACHEL HENDRY….. BE THERE ! WARM UP 10 air squats 10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats 20 sec roll out 5 bottom ups push up 20 sec holds on bar Skill: HSPU 5 x ME SCALED – […]
Monday January 30 2017
BIG DAY TODAY, PICK ONE OR TWO THEN DO A 5 K RUN OR 2 K ROW AFTER OR DO ALL THREE? Take exactly 10 minutes to build to today’s heavy Push Press, followed immediately by… Exactly 8 minutes to build to today’s heavy Power Jerk, followed immediately by… Exactly 6 minutes to build to […]
Saturday January 28 2017
TROPHY WINNERS LAST WEEK…SORRY ANDREW I KNOW YOUR EYES ARE CLOSED BUT CAM ONLY SENT ME THIS ONE! Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs 11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This […]
Friday January 27 2017
Warmup 20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through […]
Thursday January 26 2017
WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP
Wednesday January 25 2017
REGISTER TODAY….. FUN FUN FUN It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that […]