November 12 2018
FUNNEST PARTNER HERO WOD EVER !!!! Warm up foam roll posterior chain foam roll lats ball pec release banded hamstring release 10 single leg deadlift per side with naked bar 6 single arm push ups Mb run 200 m HERO WOD ….. meant to be challenging Kev With a partner, complete as many rounds as […]
Remembrance Day November 11 2018
READ THIS STORY, ITS PROFOUND ……… Memorial Day Murph: Who? What? Why? In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant […]
SUNDAY AND MONDAY NOVEMBER, 11 AND 12 TH
GYM HOURS FOR REMEMBRANCE DAY SUNDAY NOVEMBER 11…..CLASS AS USUAL 10:00AM “MURYPH” MONDAY NOVEMEBR 12 ……. OPEN GYM OR CLASS AT 9:00AM
Saturday November 10 2018
WARM UP SURPRISE …. MB ???? Give each group a starting wod… must complete all wods 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs as long as possible (ME) 10 MB cleans to O/H toss 30 sec squat holds 6 min AMRAP wod 3 200 […]
Friday November 9 2018
RUNNING INTO THE WEEKEND with…. YA! WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of […]
Thursday November 8 2018
Coach Phae making sure the kiddos know their proper push up position….. the dowel is one of the greatest ways to teach this! Weak skill 15 min …… pull ups pushup or let’s do Skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, […]
Wednesday November 7 2018
Classes start at 6:00am with Phae and finish with finish with Release at 6:00pm. Teens class today at 4:00pm Calling all girls Warm up Assessories plus release forearms, ankles, pecs and butt, foam roll posterior chain Start Bench squats 5 5 5 5 5 alternate 10 ps S L D L ….. […]
Monday November 5 2018
Festivus Warm up banded walks 2x ankles and feet banded walks 2x hands 10 depth jumps 10 MB cleans with a press 10 S A push ups Strength Bench Press 5 4 3 2 1 1 1 Shoulder issues use incline bench, push shoulders into the bench 5 ps alternate with […]
Tuesday November 6 2018
Lifting tonight and Kids class today at 3:30pm …. These kiddos are getting up the rope! Great job coach Phae!
Bench Mark and Hero wod Sunday November 4 2018
“CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure. Beginner […]