Thursday August 11 2016
GREAT PR DAY FOR EMILY YESTERDAY, 170LBS ON FRONT SQUATS AND 200LBS ON BACK SQUATS ……OH YA weak skill 15 min Marine drive with mb
Tuesday August 9 2016
How low can you go ?? warmup 2x 5 push up openers 10 squat jumps planks arounds the world, front 30sec, right side 30 sec, left 30 sec, plank facing up 30 sec 10 downward dogs mobility work Coaches review split jerk and clean Metcon (Weight) use weight you can split Jerk 50%-75% of 1 […]
Sunday August 8 2016
LIKE US ON FB Warm-up start with 400 m run Duck walk Straight leg bear crawl Elbow to ankles on floor shoulder retraction hangs 30 sec mobility for DL A): deadlifts 5 5 5 5 5 ALTERNATE bar facing burps 10 10 10 10 10 B): Metcon (Time) 6 rds 6 strict HSPU 6 […]
Saturday August 6 2016
IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE REP SCHEME!!! FUN FUN FUN 3RDS BOX JUMP SIDEWAYS OR STEP UPS BURPEES / 1/2 OR BOX DB PUSH PRESS/ MW KETTLEBELL FARMERS CARRY 200M, 400M 600M / MW OR NO […]
Friday August 5 2016
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE
Thursday August 4 2016
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE
August 3 2016
STRETCH AND RELEASE CLASS TODAY…..I KNOW YOU NEED IT SO BE THERE 🙂 warmup WEAR SOCKS TODAY 🙂 10 MB side to side push ups 10 squat 10 ps walking lunges with torso twists ball release pec 30 sec banded release pecs and lats 1 min per area 200 m run to shake it […]
Tuesday August 2 2016
GOLD MEDALIST CHIRISTINE GIRARD TEACHES LIFTING CLASS TONIGHT AT 6:00PM JUST SHOW UP !!! WARM UP 100 single skips 10 hollow rock 10 superman banded shoulder work 10 sp single leg deadlifts 2 cartwheels WOD ” Annie-Mary” (Full Annie + Half Mary) 50 – 40 – 30 – 20 – 10 Double Unders/Single Skips plus […]
Saturday July 30 2016
Teams of 2 For Time Go in order, IF THERE IS MORE THAT 4 TEAMS, LET THE FIRST TEAM START AND START AFTER THEY ARE DONE THEIR FIRST ACTIVITY. Divide work evenly with one athlete working at a time. NOT SCALED 150 Double Unders 120PS Walking Lunges 90 hollow rocks 60 DB Push Presses […]
Saturday July 29 2016
Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand […]