Saturday August 24 2018
Teams of In 35 minutes (Comp & Fitness) 400m Run with mb passes 60 Wallballs 14/20 30 Pull-ups 15 ps box step overs (while partner finishes other partner is doing bridges 🙂 1 min of burpees JUMPING OVER PARTNER/ step Run together. Divide work evenly with one athlete working at a time. Score is total Burpees. […]
Thursday August 24 2018
Week skill day weak skill 15 or 30 minutes wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m
Wednesday August 22 2018
Classes start at 6:00 am and please use the sign up system! Classes finish with a great trigger release and stretch class! Warm up Kb Halo 5 per direction weight plate core circles 5 per direction 10 arm slow arm extension with weight plate …. keeping ribs in and core tight T-Spine […]
Tuesday August 21 2018
Lifting tonight Warm-up Jump rope for 3 min (minimal rest) 10 Is, Ys, Ts 3 rounds: 10 walking lunges 5 burpees 2x depth jumps Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Cal Bike or Row Station 2 – 15 Burpee Box Jump-Overs (24″/20″)Jump on or step […]
Monday August 20 2018
Yogi/stretch is on tonight at 7:00pm Classes start at 6:00am and finish with an amazing stretch/yogi style Warm up 400m run/500m row/25 cal bike PVC Warm Up 10 pass throughs 10 reverse pass throughs 10 around the worlds (each direction) shoulder external rotation w/ PVC (:30 each side) 5 walk outs 10 hollow rocks 5 […]
Friday August 17 2018
THANK GOODNESS IT’S FRDAY Strenght / skill 5 rds 1a. Bench Press with dumbbells AHAP 35secs use SBALLS instead of Bench, 10 secs between moves. 1b. Renegade rows AHAP 35 secs. WODS#1 4 RFT 10 O/H Squats 135/95* 250m row 6ps side box jumps WODS #2 4 RNFT 20 hollow rocks 10ps […]
Thursday August 16 2018
Summer Birthday bumps was ringing the bell with her foot! weak skill 15 min 15 minutes weak skill: 5 reps burpees/100 m sprint 10 seconds rest 10 Reps burpees/ 200 m sprint 10 seconds rest 20 reps burpees/400 m sprint 10 seconds rest 10 Reps burpees/200 m sprint 10 seconds rest 5 reps burpees/100 m sprint Finisher […]
Wednesday August 15 2018
CLASSES START AT 6:00AM AND FINSH AT 6:00PM WITH A RELEASE AND MOBILITY CLASS!! NO EXCUSES MY FRIENDS WARM UP 10 lat pull ups on rig 300 m run 10 shoulder retractions on rig banded squat release foam roll posterior chain 10 naked bar squats foam roll posterior chain again 10 naked bar squats […]
Tuesday August 14 2018
Lifting tonight with coach Rachel. Please sign up for the rowing workshop…. details on the board WARM-UP 12 renegade rows … light weights 10 ps crossbody band pulls…. inside knee on mat 10 ps single leg box jumps …. use a weight plate if unsure Strength Bentlay Rows…… 5 5 5 […]
Monday August 13 2018 happy Birthday summer
NO YOGI/STRETCH TONIGHT …. JAS IS AWAY :(((( BIG HAPPY BIRTHDAY TO OUR LITTLE SUMMER…… SUMMER HAS BEEN DOING CROSSFIT SINCE SHE WAS 14 AND HAS GROWN INTO A BEAUTIFUL, SMART, AMBITION AND KIND SOUL. WE LOVE YOU SUMMER !!! “Happy 20th Summer”! For time …. […]