Tuesday August 28 2018
Lifting class tonight with coach Rachel, this class is designed for beginner and as well as advanced lifters. Odd-Object Conditioning 3 Rounds: 100 Meter Prowler Push/pull 25 Kipping Handstand Pushups/ Hand release push up/ wall holds 25 Calorie Row 50′ Double Kettlebell Walking Lunge (53’s/35’s)MW Rest 1 Minute Between Rounds. do Single leg deadlifts […]
Monday 27 2018
Classes start at 6:00am with Rachel and finish at 7:00pm with Jas and YOGI-Stretch Warm up banded shoulder work Dowel shoulder work 10 lat pulls on rig x2 2 wall walks x2 10 overhead squats with dowel lying down shoulder pushes in floor snatch review Strength Bendlay rows 5 5 5 5 5 […]
Friday August 24 2018
FESTIVUS FRIDAY Need some goal to keep you on track and interested in a healthy lifestyle; races, mud runs, competition in crossfit or power lifting, what ever it is, keep you motivated to strive for success. I like this FESTIVAS competition as it’s designed for beginners where the success rate is HIGH! We have 2 […]
Saturday August 24 2018
Teams of In 35 minutes (Comp & Fitness) 400m Run with mb passes 60 Wallballs 14/20 30 Pull-ups 15 ps box step overs (while partner finishes other partner is doing bridges 🙂 1 min of burpees JUMPING OVER PARTNER/ step Run together. Divide work evenly with one athlete working at a time. Score is total Burpees. […]
Thursday August 24 2018
Week skill day weak skill 15 or 30 minutes wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m
Wednesday August 22 2018
Classes start at 6:00 am and please use the sign up system! Classes finish with a great trigger release and stretch class! Warm up Kb Halo 5 per direction weight plate core circles 5 per direction 10 arm slow arm extension with weight plate …. keeping ribs in and core tight T-Spine […]
Tuesday August 21 2018
Lifting tonight Warm-up Jump rope for 3 min (minimal rest) 10 Is, Ys, Ts 3 rounds: 10 walking lunges 5 burpees 2x depth jumps Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 25/18 Cal Bike or Row Station 2 – 15 Burpee Box Jump-Overs (24″/20″)Jump on or step […]
Monday August 20 2018
Yogi/stretch is on tonight at 7:00pm Classes start at 6:00am and finish with an amazing stretch/yogi style Warm up 400m run/500m row/25 cal bike PVC Warm Up 10 pass throughs 10 reverse pass throughs 10 around the worlds (each direction) shoulder external rotation w/ PVC (:30 each side) 5 walk outs 10 hollow rocks 5 […]
Friday August 17 2018
THANK GOODNESS IT’S FRDAY Strenght / skill 5 rds 1a. Bench Press with dumbbells AHAP 35secs use SBALLS instead of Bench, 10 secs between moves. 1b. Renegade rows AHAP 35 secs. WODS#1 4 RFT 10 O/H Squats 135/95* 250m row 6ps side box jumps WODS #2 4 RNFT 20 hollow rocks 10ps […]
Thursday August 16 2018
Summer Birthday bumps was ringing the bell with her foot! weak skill 15 min 15 minutes weak skill: 5 reps burpees/100 m sprint 10 seconds rest 10 Reps burpees/ 200 m sprint 10 seconds rest 20 reps burpees/400 m sprint 10 seconds rest 10 Reps burpees/200 m sprint 10 seconds rest 5 reps burpees/100 m sprint Finisher […]