September 3 2016
Trophy winners from last week with our photo bomber “ANDREW” SPICING UP THE PICTURE! DECK OF CARDS 2-3 TEAMS CLUBS air squats DIAMONDS – lunges HEARTS push ups SPADES – kettlebells swings ACE 400 m run KING 10 burpees QUEEN 100 skips JACK 10 pull up/ rings Trophy winners from […]
September 2 2016
Everyone PRed their deadlifts…..Great Job! Strength, pick one and do wod or pick both and run 1 mile. WARM UP 10 air squats holding 10 sec at bottom 10 single leg walking deadlifts holding end range 2-5 sec 5 bottom up push ups 10 downwards dogs, holding arm extensions for 2-5 sec Front Squat 5 […]
September 1 2016
Our tweens and teens are slowly coming back from the summer Vacation………Looking forward to seeing all of you guys and gals WEAK SKILL 15 min plus wod OR 30 min, no wod WOD, Bosu CARDIO AND CORE, 2x run 400 m 1 min plank holds on bosu moving forward and back run 300 […]
Wednesday August 31 2016
Does your squat look like this or even close? See you at MOBILITY AT 6:00pm Warm up 2x 5 inch worms with 1 push up openers R and L 2x high leg kick alternating sides 2x each side – side shuffles backward crabwalk Strength Back rack position lunges AHAP 8 8 8 8 8, foot […]
Tuesday August 30 2016
CHRISTINE IS BACK NEXT WEEK !!!!!! Warm up 400 m row 50 single leg skips S L Banded reaches forward ball release lats and upper trap STRENGTH Power Clean 3 x 3 @ 50% 2 x 3 @ 60% 3 x 1 @ 70% then 6 reps building to find your 1 Rep Max…fun fun […]
Monday August 29 2016
Cathy walls rocking her pushups!!! Warm up 2x run 400 banded upper body shoulder warm up 10 goublet squats 10 side to side low lunges 2x duck walk banded leg and ankle release foam or ball roll lats and upper traps and forearms STRENGTH Take 12 minutes to find your 5 REP MAX FRONT SQUAT […]
Saturday August 27 2016
Meet your new coach for Thursdays and Saturdays….Cameron, part of the competative program and CF Level 1 coach Warm up 2x Outside 10 walking lunges and run 100 meters 10 walking lunges with a torso twist 100 m back peddle 200 m run Teams of 3 Divide work evenly with one athlete working at a […]
Friday August 26 2016
Some of the 6:00am morning crew………Great job on those unbanded dips Warm up 2x 10ps single leg walking deadlfts foam roll hamstring 10 hollow rock 10 superman holds 5 depth jumps plus high jump banded shoulder warm up work 3 positions..red bands Strength look in your book at your last PR Deadlifts 5 4 3 […]
Thursday August 25 2016
weak skill 15 to 30 min……If doing 30 pick 2 weak skills Every 4:00min for 5 sets – goal is best sustainable pace: 40 row calories + Not for time: 400-800m sandbag carry, switch sides every 100m
Wednesday August 24 2016
Warm up 2x Start with run 600 m to 16 and back then 2 rounds 10 ps double moutian climbers duck walk 2x 10 hanging shoulder retractions Mobility for shoulder STRENGTH Strict Ring Dips/ bench 4 x 5 Seated Dumbbell OH -Press 4 x 10 (light) Lateral Delt Raise 4 x 10 (light) WOD 1 […]