Thursday August 9 2017
Kids class… keeping core tight while balancing beanbags, if they drop 5 burpees……….Kids were really good at not letting them drop!…..Lets see how good the adults are ???? Weak skill or Missed strength wod in Partners EMOM bear crawls x 2 lengths of room with bean bags or weight or ad mat – […]
Tuesday August 8 2017
Lifting tonight….. Missing you Kelsey and Tony Warm up 200 m run 10 ps renegade rows using bands, pulling back while in plank bear complex with very light bar 5rds Banded leg walks 2x room 1 min – Banded wall squats, imprinted spine and thumbs moving up wall 5 ps Banded arms 3 position, […]
Monday August 7 2017
BC Day Long Weekend Hours: Friday – Regular Hours Saturday – Regular Hours Sunday – Closed Monday – Closed Have a great long weekend, CrossFitters! Don’t forget sunscreen!
Watch the games this weekend!!!
These are the workouts the crossfit athletes are doing over the next few days. Competing is not for me but I sure appreciate what these athletes did to get here and love watching! Athletes who get to the games are all winners in my eyes! THURSDAY RUN SWIM RUN Run 1.5 miles Swim 500 meters […]
Saturday August 5 2017
PARTNER TRAINING Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb Then 5 […]
Friday August 4 2017
Warm up 400 m run banded leg release banded upper body release review Cleans, Front S and Push Press Strength O/H Squats 5 5 5 5 5 – If O/H squats do not work please do back squats …..Tempo 1/0/1 ME plank walkouts…..oh what fun….. tight core please and pulling up METCON 7m AMRAP 3 […]
Thursday August 3 2017
Looking good Joanna weak skill or missed Strength metcom 3 min assault bike 3 min rowing 3 minutes burpees 3 min skipping 1 block run repeat! or death by plank ??? YOU KNOW I LOVE MY JOB!
Wednesday August 2 2017
See you tonight for mobility Warm up PNF hip release, standing bring knee up and push down for 5 sec do 3x 10 ps walking lunges to toes 10 ps banded pulls 10 scapula retractions, in push up pos. 2x crab walks 2x bear crawl 2 cartwheels each arm Strength Tempo 3/0/1 Bicep curls 5 […]
Tuesday August 1 2017
Lifting Class tonight Warm up S A S L banded pullbacks 20-30 sec hold in bird dog but only lifting knees ….keep everything 90 degrees, protracted shoulders 2x R – S L hops sticking your move 2x L – S L hops sticking your move 20- 3 point dowel squats tempo 1/0/1 20- 3 point dowel […]
Monday July 31 2017
For Time (Comp) 25 Left Arm DB Thrusters 35/50 25 Right Arm DB Thrusters 100 Double Unders 15 Left Arm DB Thrusters 15 Right Arm DB Thrusters 100 Double Unders 5 Left Arm DB Thrusters 5 Right Arm DB Thrusters 100 Double Unders (Fitness) 25 Left Arm DB Thrusters 20/35 25 Right Arm DB […]