Sunday February 9 2020

LOOK BACK IN YOUR BOOKS YOUR BOOKS TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run  200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW SHOULDEER OR NECK ISSUES DO SHOTS FROM CHEST    “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as […]

Saturday February 8 2020

  WINNING TEAM LAST SATURDAY ! WHO WILL BE THE TROPHY WINNERS TODAY! REMEMBER EVERYONE IS A WINNER WHO SHOWS UP FOR THEIR WORKOUT       35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X  900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS […]

Friday February 7 2020

HAPPY FRIDAY…. BANDED SHOULDER PRESSES…. LOVE THEM   Warm up  Banded arm releases  Peanut / roll back and forearms Banded hamstring stretch  3 rds  10 ps lunges with torso twists 5 ps jumping lunges 8 PS SINGLE ARM BANDED SHOULDER PRESS NOTHING OVERHEAD IF YOU HAVE MOBILITY ISSUES, SHOULDER OR NECK PAIN.   CHOOSES ….SNATCH […]

Thursday February 6 2020

WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]

Wednesday February 5 2020

LAST WEEK ….SINGLE ARM STABILITY BALL PRESSES   Warm up 5 CaT Cow  5 cat cow leaning farther back 10 bridge reaches side to side  10 shoulder retractions on rig 5 tempo pushups 3/3/0 10 ps travnsvere lunge with O/H MB slam    STRENTGH   Bench press 5  4 3 2 1 1 1 200 […]

FEBRUARY 4 2020

LIFTING CLASS TODAY AT 6:00PM IS CANCELLED DUE TO SNOW FALL AND SAFETY Thank you and sorry for the inconvenience this weather is causing us….. SAFETY FIRST

SNOW CANCELLATIONS FEBRUARY 4 2020

  LIFTING CLASS TODAY AT 6;00PM IS CANCELLED DUE TO SNOW FALL AND SAFETY Thank you and sorry for the inconvenience this weather is causing us….. SAFETY FIRST

CANCELLED Tuesday February 4 2020

SORRY EVERYONE CLASS IS CANCELLED TONIGHT NOTHING OVERHEAD IF YOU HAVE ANY MOBILITY, SHOULDER OR NECK PAIN!!   CHIPPER TUESDAY   BUY IN: 100 Double Unders or 200 single skips Then…. 2-3 rounds of : 35 KB Swings, RUSSIAN  35 SB elbow rolls front, do the alphebet with elbow  28 Goblet Squats  28 Hollow Rocks  […]

Monday February 3 2020

  LET THE RENOVATION GAMES BEGIN!  WE WILL KEEP YOU POSTED !   Warmup 5 cat cows 8 alt sides threat the needle  10 ps KB pendulum swings  KB neck stretch  Line drills  review cleans, push jerks with a double dip no splits  STRENGTH .. COMPLEX TIME Build to a Heavy Complex: Lift every 1:30 […]

Sunday February 2 2020

LOOK BACK IN YOUR BOOK TO JANUARY 27 Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in […]