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 […]