Sunday February 16 2020
LOOK BACK IN YOUR BOOKS TO FEBRUARY 3 2019 MARY MEETS FRUIT LOOP.. OH I LOVE MY JOB!!
Saturday February 15 2020
Warm up E5MOM STOP and do 60 MB tosses to team Teams of 3 – 35 Minute AMRAP Go in order. Divide the work evenly with one athlete working at a time Wod #1 300 Double Unders 100 SS 120 MB Cleans MW Wod #2 120 Shoulder to Overhead using DBells 35/25 […]
Friday February 14 2020
HAPPY VALENTINES DAY EVERYONE…. WE ARE ALL EACH OTHERS VALENTINES GYM IS CLOSED FEBRUARY 17 FOR FAMILY DAY ENJOY YOUR FRIENDS AND FAMILY WARM UP 10 glut bridges with a long level (hamstring) 10 glut bridges with a short level ( quad ) 5 cat cows 10 thread the needle 10 plank to […]
Thursday February 13 2020
GYM IS CLOSED MONDAY FEBRUARY 17 2020 FOR FAMILY DAY Warm up finisher SURPRISE ROPE TRAINING TODAY !! LEARN WRAP, J AND HOOK, BEGINNERS PLEASE HANG ON ROPE OR DO LYING DOWN PULLS WOD 10 MIN OF ROPE CLIMBING Cardio Blast 5 minute run 5 minute row 5 min bike 5 minute skip Finisher […]
Wednesday February 12 2020
Warm up 10 S A push ups 10 SL DL KBell 10 burpees 10 calve raises Band releases Strength 4 week progressions O/H squats 10 10 10 10 10 …. no overhead do front squats and DBell calve raises 10 10 10 10 10 WOD choice A or B A) Deadlifts 4×6 […]
Tuesday February 11 2020
WOD: For time: 50 banded push ups, Band around body for RX ..body in band for scaled 40 DB Box Step-Over (50/35#, 24/20″)MW 30 Devil’s Press (50/35#)MW 20 Burpee Box Jump-Over (24/20″) use small box, weight plate 10 Strict Handstand Push-up 10 sec wall holds Core: (Bonus Work) 4 Rounds: 3x 6 MB […]
Tuesday February 11 2020
These two cuties RCMP….Operational Conditioning Units, work out log book workout #202 Warm up 5 cat cows 5 ps threat the needle to open arm Planks – External rotation of shoulders hold 20 sec 10 in bridge reach overhead side to side 10 straight leg sit ups with weight plate 1 min Hollow rock […]
Monday February 10 2020
Warm up 20x using dowel – 3 point curtsy lunges line drills ball release lats and rear deltoid Practise and review clean with dowel FUN DAY MONDAY…. LOOK BACK IN YOUR BOOKS FOR YOUR 1 RM FULL CLEAN 5 4 3 2 1 1 1 ……HANG CLEAN FOR BEGINNERS WITH LESS THAT 6 […]
Sunday February 9 2020
LOOK BACK IN YOUR BOOKS YOUR BOOKS TO JANUARY 19 2019 “KELLY” 5 Rounds For Time 400 meter Run 200 M 30 Box Jumps (24/20 in) MH 30 Wall Ball Shots (20/14 lb) MW SHOULDEER OR NECK ISSUES DO SHOTS FROM CHEST “Kelly,” one of CrossFit’s classic,“Girls” workouts, was first posted on crossfit.com as […]
Saturday February 8 2020
WINNING TEAM LAST SATURDAY ! WHO WILL BE THE TROPHY WINNERS TODAY! REMEMBER EVERYONE IS A WINNER WHO SHOWS UP FOR THEIR WORKOUT 35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL 2 X 900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS […]