Thursday February 7 2016
LIFTING CLASS TONIGHT WITH COACH RACHEL Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single leg burpees 10 ring pulls review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters 115/85 – 95/65 3 Rope Climbs 15 clusters 2 […]
Saturday February 6 2016
For Time w/ Partner: – Row Intervals – 400m, DB thrusters 300m, DB renegade rows 200m, side planks right 200m, side planks left 100m O/ walking lunge E3MOM SURPRISE
Friday February 5 2016
Skill/ Bench Press Every Minute on the Minute for 7 Minutes 5 reps @ 70% Accessory Lift Pendley rows…. Bent Over Row, weight touches the floor each rep, stay in DL position 4 x 5 reps 3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 […]
Thursday February 4 2016
TEENS CLASS DOING RENEGADE ROWS 15 minutes working on a weak skill…….lifts, gymasitcs etc. then 3 rounds for time of: 250-meter row 21 burpees 21 AbMat lean backs, engage core sit tall and lean back 400-meter run
Wednesday February 3 2016
STRETCH AND RELEASE CLASS TONIGHT AT 6:00PM……..THIS IS A PIC OF THE KIDS CLASS AGES 7-11 LEARNING HOW TO STRETCH Skill Box jumps AHAP 3 3 3 2 1 AMRAP 10 Minutes: – 8 DB Snatch (alternating) – 12 DB Goblet Squats – 15 Lateral Hops over Goblet AMRAP 10 Minutes: – 12 Overhead Squats […]
Monday February 1 2016
OPEN GYM TIMES ARE FOR LIFTING, STRETCHING, MISSED WODS, CARDIO. 10 Minutes to work up to a heavy Front Squat 5 Rounds for Time: – 15 KB Swings – 15 Push-ups, – 5 Front Squats 50-60% 1rm from above weight Beginners – scaled down work out 4 Rounds for Time: – 10 KB […]
Saturday January 30 2016
Against a 7-minute running clock, complete: 500 Meter Row immediately followed by… As many rounds and reps as possible of: 10 Single-Arm Presses (5 each arm- chose weights ) 10 Box Jump-Overs B) 7 minutes – 80 DB Push Press – 400m Walking Lunge c) 7 min AMRAP – 250m Row – 10 KBS […]
Friday January 29 2016
Some more of our 6:00am gang……DID YOU KNOW WE OFFER 6:00AM MONDAY TO FRIDAY? NO MORE EXCUSES A) 3 sets, not for time – 10 Single Leg DB Deadlift each leg (athlete chooses load) – 10 Single Leg Alternating Broad Jumps (5 per leg) for distance B) L-Sit Hold: – Accumulate 2 minutes, minimum […]
Thursday January 28 2016
JOSH FROM THE TEEN PROGRAM CLIMBING TO THE TOP TODAY REST DAY FOR CROSSFIT IF THIS IS NOT YOUR REST DAY DO A MISSED WOD Weak skill 15 min or missed wod Then FT Metcom 1 mile run 30 weighted hip bridges use db or barbell 1000 m row 30 weighted burpees 10 min bike, […]
Wednesday January 27 2016
Is your shoulder flexibility this good!! See you tonight at Mobility class…. Strenght – O/H squat hold for 2 sec at bottom 4 4 4 4 4 10 Minutes to work up to a heavy Deadlift 1 rm 12 min AMRAP – 12 Russian KB Swings AHAP – 6 DB Man-makers – 6 Box Jumps […]