Wednesday April 25 2018

  Mobility Wednesdays ….What were we doing last week in mobility class with those HEAVY Kettlebells…..Come tonight and find out! Remember mobility class is like a workout for your muscles, which requires recovery….. Take the next day off or do light condition, weak skills and cardio….. Thursday’s Class is perfect for that. Warm up  200 m run […]

Tuesday April 24 2018

Warm up 10 ps box step ups with bands above knee 10 ps clams… keep hips stacked banded 3 position arm movements in plank  10 strict knees to elbow or beat swings…. everything is tight    WOD ” Ralph” EMOM for 10 minutes Odd: 10-15 Wall Balls Even: 10-15 Toes to Bar/ Beat swings, external […]

Monday April 23 2018

  Monday fun day !!    Deloaded last week so this week is about Hypertrophy then Strength then Power !!! Training working with REP SCHEME of 8-12.      Warm up  calves stretch on rig  standing quad standing hamstring stretch  3 rds  200 m run /row 5 bottom up push ups  10 ring rows Hypertrophy […]

Saturday 21 2018

  Team work    WOD #1  “JAS”      7 min am rap  Ladder 10-1 Burpees KB Russian Swings @ manageable weight WOD #2′ EMMA” 10 Ring Rows 30 Walking Lunges WOD#3 “DANNY” Block run with MB 

Friday April 20 2018

  Friday Night Social went very well… Great food and company…. NEXT SOCIAL IS JUNE 1……. HOPE TO SEE ALL THE COAHES AND MEMBER THERE !!     BBQ IF WEATHER IS GOOD!  PRE CLASS WARM UP 3 Rounds 200m jog 20 Lunges mobilize  OLYMPIC WEIGHTLIFTING 10m EMOM 1 Hang Clean jump  1 Muscle Clean […]

Thursday April 19 2018

  Connor doing his thing !   weak skill or missed strength    METCON “CONNOR” 5 Rounds: 30 Kettlebell Swings (70/53) 30 Burpees 30 ps Banded pulls in plank 

Wednesday April 18 2018

  One thing I love about training and group classes is everyone can partner up and have a great experience!   PRE CLASS WARM UP 1000m Row, then: 3 Rounds 10 DB Row/side (15/25) 10 Inch Worms STRENTGH  Bench Press or Push Jerk no split 8 8 8 8 8 …. alternate with Weight plate […]

Tuesday April 17 2018

The littles also enjoy the  Friday night socials  PRE CLASS WARM UP 3 Rounds 200m Row 30 Flutter Kicks 10 Push Ups Mobility  STRENGTH Push Press – 5x5x70% 1RM METCON  “WENDY” 15m AMRAP 40 K B Swings (55/35) 50 Double Unders / 100 single skips  400m Run/ 200 m run walk    Core Mobility  100 […]

Monday April 16 2018

  Well the reno’s are  90% done and a big thank’s  to Elmer and Phae for your help tonight   to put it all back together!   Thank everyone for being so positive about this mess and keeping me in check! Warm up  10 Single leg deadlifts  posterior chain release …. foam roller 10 Single leg […]

Team wod Saturday April 14 2018

PARTNER WOD   One thing I love about CF is all ages wod and partner up together!  There may be a few decades between them but if just doesn’t  matter . WARM UP SURPRISE …. MB ????    6 min AMRAP wod 1  25m/50m/100m Sprint 7 DB Thrusters (35/25)MW  6 min AMRAP wod 2 bar […]