Saturday January 4 2020

Partner WOD: Share the work and hold on to your object while the other partner is working..then switch Object does not touch ground it’s always in play. NO LEANING AGAINST THE WALL or sitting  … HA HA   2 rounds of everything ….1 min rest between rounds   IF NECK AND SHOULDER ISSUES NOTHING OVERHEAD.. […]

Friday December 3 2020

NEW SCHEDULE… NOTE EVENING ARE BACK TO 6:00PM EXCEPT FOR THURSDAYS SCALED IN GREEN NECK OR SHOULDER ISSUES NOTHING OVERHEAD  Warm up  5 cat cows 10 thread the needle  10 ps t spine opener  banded shoulder stretch  hollow rocks practise for T2B and beat swings  10 beat swings, use shoulder not legs to move on […]

Thursday January 2 2020

Warm up  Line drills hip releases  banded arm stretches, target lats  Strength Bottom up squats  8 6 4 6 8  WOD: “Holleyman” U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his […]

Wednesday January 1 2020

I AM SO EXCITED FOR THIS YEAR AND FOR THE RENOS TO BE DONE AND THE SUNSHINE!      HAPPY NEW YEARS FROM MY FAMILY TO YOURS

Tuesday December 31 2019

  LAST DAY OF 2019    Facility closed at 2:00pm as I will still be there.     TUESDAYS CHIPPER   2 Rounds: 25 Synchro Thrusters 95/65 MEANS TOGETHER / MW 25 Box jump overs 24/20 (synchro)  STEP UPS   5 Rounds: 24 Jumping lunges 18 Air Squats 12 Burpees 200M run or 250M row […]

Monday December 30 2019

  If not doing partners cut work in half  Warm up  Line drills including duck walk and hip openers release ankles and hips with bands  warm up to include’ Clean and Pendley row review          IF TIME LEFT OVER GET OUT WHILE YOU CAN

Saturday December 28 2019

Merry Christmas from my family to yours   Warm up Line drills   WOD #1 Amrap 3 minutes : Partner 1 : Row 250 meters males Row 200 females  Partner 2 : Hold Bar in Hang Position (135/95) In time remaining: MAX Wall Balls (20/14) WOD #2 Amrap 3 minutes : Partner 2 : Row […]

December 26 2019

Wod run 5 km or check out the travel Wods  MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    NO […]

Friday December 27 2019

WARM-UP Foam roll lats 1 min each side wrist stretches peanut T-Spine release  in push up position do 10 shoulder retractions on the rig to 10 lat retractions  Christine Girards warmup    SQUAT SNATCH Rep sheme  12-9-6-3 Squat Snatch (partner up, everyone does all reps) Scaled : power snatches (same rep scheme) or Kettlebell swings […]

December 25 2019

MERRY CHRISTMAS EVERYONE Wod Run 5 km or check out the travel Wods    FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS  Holiday Hours  Facility is closed  December 24 – 26,   December 31 gym open till 12:00pm  5:45am 9:00am 12:00pm Classes will be running.  Closed January 1 2020.    […]