Tuesday December 5 2017

LIFTING CLASS TONIGHT   WARM UP 10 air squats  10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats  20 sec roll out 5 bottom ups push up  20 sec holds on bar    Skill:  HSPU 5 x ME SCALED – WORK ON 5 FLITTER KICKS, […]

Monday December 4 2017

BIG DAY TODAY PICK ONE THEN  DO A 5 K RUN OR PICK TWO AND DO  A 1MILE AFTER, OR DO ALL THREE. no run unless you want to! A. Take exactly 10 minutes to build to today’s heavy Push Press, then Exactly 8 minutes to build to today’s heavy Power Jerk, then Exactly 6 […]

Saturday December 2 2017

Warm-up 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, Dumbbells 25/20/15/12/10/8 1 Rope Climbs  11 Box Jumps, 30″ / 24″/MH Partner 2: 200-400m Run with MB, 20# / 14# / MW This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m […]

Friday December 1 2017

  THANK GOODNESS IT’S FRIDAY  Warmup  20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda this can be done in teams of 2 if the weights are the similar.   10-9-8-7-6-5-4-3-2-1 reps […]

Thursday November 30 2017

  CROSSFIT RAIN OR SHINE RIGHT ????     WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP

Wednesday November 29 2017

  Warm up  10 small box jumps 10 raised leg push ups 10 jump squats 10 tricep dips 20 calf raisies 20 planks openers  Strenght 10 10 10 10 10, box lunges . weights racked in back position   wods FT  “Nasty Women” In 4 – 6 Minutes: “FRAN” 21-15-9 Thrusters @ (95/65)/MW Pullups –REST […]

Tuesday November 28 2017

Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice    ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your […]

Monday November 27 2017

…Ralph working hard on his D/U Warm up  10 plank jumps 20 mb walking lunges with shoulder extension 20 hip bridges 5 star burpees with depth jump 5 walking plank pushups through ladders Strength Back squats 3 2 1 1 1 2 rounds for time TEAM WOD OR DO SINGLES 200 m run 30 Power […]

Saturday November 25 2017

WARM UP Coaches choice!  For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is waiting does planks, air squats, walking lunges.  2000 Calorie Row ~Then […]

Friday November 24 2017

warm up 2x  1 bottom up push up and 2 elbow to knee holding plank 10 dowel squats, keeping 3 point contact 10 side to side lunges keeping 3 point contact 200 m row 20 sec holds on rig  200 m run     1.  Do Both Strength and no wod     2.  1 […]