Monday December 3 2018
Warm up calves stretch on rig standing quad standing hamstring stretch 3 rds 200 m run /row 5 bottom up push ups 10 ring rows Hypertrophy Cycle Split Jerk from Rack 15 min to establish your 1 rm alternate with goblet squats 5 x 12 METCON “JENN” 1000m Row/ 800 m run / 200 […]
Sunday December 2 2018
This Man can bust a move! Great Job Jeff! 5 attempt at ME pushups if picking Grace Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time or Grace Clean and Jerk 135 lbs 30 reps for time
Saturday DECEMBER 1
Crossfit swag makes great gifts Warm up Line drills TEAMS of 2 In 7 Minutes complete as many reps as possible of: 20 squat MB toss inside passing to each other ….space yourself wide apart for increased challenge Max Slam Balls while partner hangs with chin above bar … Rest 1 minute In 7 […]
Friday November 30 2018
Please sign up for sunday classes…. needs 4 to run it PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump 1 Muscle Clean 1 Clean / hang power for beginners 5 m EMOM weighted step ups 5 ps, back rack positions […]
Thursday November 29 2018
Xmas party Dec 8 at 6:00pm …… Oh ya ! bring an appy and a $20.00 gift to do the secret santa game. Warm up 10 ps banded pull across body 10 ps banded pushes in plank 10 roll ups with a weight plate 10 sec hold in lunge position 2x each leg weak skill […]
Wednesday November 28 2018
One thing I love about training and group classes is everyone can partner up and have a great experience! PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH Bench Press or Push Jerk no split 8 8 8 8 8 …. alternate with Weight plate pull […]
Tuesday November 27 2018
PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility STRENGTH Push Press – 5x5x70% 1RM METCON “Wondeful Wendy” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips 400m Run/ 200 m run walk Core Mobility 100 moving planks in every direction, front, side, […]
Monday Novemeber 26 2018
Guess who ??? Tough Mudder 2018 fun fun fun Warm up 6 cat cows 6 ps elbow openers in a kneeling position T spine and lat release with peanut Clock Planks .. both directions shoulder warm up with bands Strength 10 minute EMOM: 2 power snatches 4 O/H squats/// look up your 4 rm […]
Sunday November 25 2018
GRIFF, ULTIMATE HEROS, READ THEIR STORIES AND WOD JUST HELL! “In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.” The “Griff” Hero WOD was first posted on the CrossFit […]
Saturday November 24 2018
This is the picture Peace Arch sent me ….Cherly is still hiding behind her husband! Team work WOD #1 “JAS” 8 min am rap alternate partners Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA”9 min am rap ….. do together 10 Ring Rows 30 Walking […]