Friday July 14 2016

Warm up 2x 200 m run with mb 5 depth jumps 2 x wall walks 2x banded hip walks 5 downward dogs 20-30 sec strict ring holds foam roll lats Strength Power Snatch 5-3-5-3-5-3/ Kettlebell swings for a lift alternative Pick a metcom 15 AMRAP 200 meter run 10 KBS (53/70lb) 10 box jump (24/20in) […]

Wednesday July 13 2016

MOBILITY TONIGHT AT 6:00 PM COME WOD AT 5:00PM warm up weather permitted outside fun 1 WOD day “STRICT DIANE” FOR TIME: 21 – 15 – 9 Deadlifts (225/155)/MW Strict handstand push ups 2 WOD day Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/21″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/21″) 5 Hand-Release […]

Tuesday July 12 2016

  Christine Girard coaches tonight ……….. be there ! Warm-up with an empty barbell, 2 sets: foam roll posterior chain and squats 10 deadlifts 10 back squats 10 good mornings/ use band please 10 reverse lunges in place *rest as needed no more than 8:00 on this Front Squat 1-1-1-1-1 Front Squat rope climb 5-10x […]

Wednesday July 10 2016

Mobility and trigger release class to night …. Warm up push up openers Single leg walking deadlifts crab walk 2 x ball roll chest 30 sec a side chest opener mobility 10 x then hold plank for 20 sec   Bench press and Back squats Bench 5 4 3 2 1 alternate with 20 moving […]

Saturday July 9 2016

PLEASE THINK ABOUT THIS LOVELY LADY ON SUNDAY, KASIA WILL BE COMPETING FOR THE B.C.CUP….. NOT TO LATE TO GET TICKETS !!! PLEASE READ BELOW HER STORY…. PRETTY GREAT …… I HAVE NOTICED A HUGE DIFFERENCE IN KASIA CONFIDENCE AND DEMEANOUR….GREAT JOB GIRL !!! I walked through most of my life without confidence and with […]

Thursday July 7 2016

MICHELLE ROCKING THESE 1 ARM PULL UPS AND O/H SQUATS Weak skill 15 minutes Main set 150 jumping jacks 15 burpees 5-15 pull-ups 15 side box jumps 1 minute hollow hold 15 side box jumps 50 walking lunges 5 – 15 broad jumps Run 1.5 miles SCALED DOWN VERSION OF WOD 150 jumping jacks 15 […]

Wednesday July 6 2016

MOBILITY CLASS TONIGHT, BE THERE 🙂 Warm Up 2 rounds: Hawaiian Squats 8 per leg Hollow Body Rock or Hold x 45 sec then 3 rounds 5 Perfect Push Up 2x banded plank walk 5x each direction 10 Jump Squats posterior chain roll and quads 5 min skipping work on weak skip and conditioning 1. […]

Tuesday July 5 2016

Christine is back from pregancy leave and is teaching tonight!!!! Please make a great attempt to be here and train and learn from a world class silver medalist! WARM UP 2X 10 RING ROWS 200 M RUN OR ROW 2 CART WHEELS 2X WALKING LUNGES FOAM ROLL POSTERIOR CHAIN AND QUADS 10 FRONT SQUATS WITH […]

Monday July 4 2016

  Strenght Bear complex “Bear Complex” CrossFit WOD, Video Demos | WODwell wodwell.com/wod/bear–complex/ Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 … 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: […]