Saturday October 28 2017

PARNTER WODS !! FUN FUN FUN Teams of 3 For Time Go in order Divide work evenly with one athlete working at a time. 150 Double Unders 120 Walking Lunges 90 Situps 60 Push Presses DUMBBELLS 30 Front Squats DUMBBELLS 15 Box Jumps 20″/24″ 1500m Row (250m at a time) 15 Box Jumps 30 Front […]

Friday October 27 2017

All we needed was sunglasses 🙂 Warm up  Banded release for arms and legs  1x each crab walk front, side, side, backwards with a duck walk in between  6-8 tempo push ups from bottom 3/2/0 20 walking lunges with MB arm extension, keep back form hyper extending   Strength 5 rds Bench Press tempo 5/0/5 […]

Thursday October 26 2017

CF KIDS DOING THEIR THING WORK ON WEAK SKILL OR MISSED STRENGTH SUGGESTIONS 5 K RUN SKIPPING PULL UPS HSPU WOD 10 9 8 7 6 5 4  3 21  Kettlebell swings run 50 feet length of room and do 1 2 3 4 5 6 7 8 9 10 Goublet squats  Finish with plank […]

Wednesday October 25 2017

Classes start at 6:00 am and finish with a trigger release class at 6:00pm…. don’t miss out! Warm up Release shoulders and hips 10 ps banded sits  10 ps towel drags 2x 10 sec lunge plus 2 hops  5 tempo pushups 3/2/3 10 hanging lat retractions  Demo olympic lifts  Strength Build to today’s heavy… 15 […]

Tuesday October 24 2017

CHRISTINE IS IN THE HOUSE TONIGHT TEACHING LIFTING……. YOU HAVE ASKED TO WARM UP BEFORE LIFTING AND WE ARE LISTENING. PLEASE COME EARLY TO WARM UP, 5:30PM, BEFORE THE CLASS SO YOU CAN GET MORE LIFTS IN! THIS WILL BE A TRAIL RUN  SO EVERYONE  YOU WILL NEED TO BE WARMED UP!  Warm up Christine Girard […]

Monday October 23 2017

What a great time we had on Sunday!! Seriously enriched my life! Such a great Community experience and wonderful cause. Thank you everyone for coming out and participating!  Warm up release with ball for shoulder girdle , butt and hips 5 inch worms with shoulder extentions 10ps mouton climbers 10 ps in lunge position  partner […]

Saturday October 21 2017

MEET TOMORROW MORNING AT GYM  AT 8:15 IF YOU WANT TO CAR POOL OR MEET  DOWN BY THE REGISTRATION BOOTH.    LET’S ALL START TOGETHER AND FINISH AS A GROUP ! EMOM #1 9 MIN… ROTATE THROUGH 15 BOX JUMPS  15 KETTLE BELL SWINGS 10 BURPESS EMOM #2 9 MIN   14 GOUBLET SQUATS   10 […]

Friday October 20 2017

  Pumpkin Run / Walk this Sunday …Race starts at 9:15 am …..Registration at 8:00am if anyone wants to carpool we can meet at the gym at 8:15am or we can meet everyone down there by the registration area.  Don’t start without us !  Warm up Release shoulders, pec, butt and hip flexors 2 wall […]

Thursday October 19 2017

GRADE 7 PROJECT….. THANKS COACH SONIA FOR SHARING   WEAK SKILL OR MISS STRENGTH   WOD    20 min EMOM 15/14 cal row 15/14 burpees Accessory work: 10  Bent over dumbbell rows 12  D/B side raises 15  Banded tricep push downs 4 rounds

Wednesday October 18 2017

  Classes start today at 6:00am with Sarah…… Mobility tonight …. don’t miss it ! Warm up release pecs and shoulders on ball  release butt and hamstring on ball  10ps  lunge switches on floor 20 deadlift using 3 point dowel  20 sec wall sits moving in an angle fashion … up and around, thumbs on […]