Thursday January 2 2020
Warm up Line drills hip releases banded arm stretches, target lats Strength Bottom up squats 8 6 4 6 8 WOD: “Holleyman” U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his […]
Wednesday January 1 2020
I AM SO EXCITED FOR THIS YEAR AND FOR THE RENOS TO BE DONE AND THE SUNSHINE! HAPPY NEW YEARS FROM MY FAMILY TO YOURS
Tuesday December 31 2019
LAST DAY OF 2019 Facility closed at 2:00pm as I will still be there. TUESDAYS CHIPPER 2 Rounds: 25 Synchro Thrusters 95/65 MEANS TOGETHER / MW 25 Box jump overs 24/20 (synchro) STEP UPS 5 Rounds: 24 Jumping lunges 18 Air Squats 12 Burpees 200M run or 250M row […]
Monday December 30 2019
If not doing partners cut work in half Warm up Line drills including duck walk and hip openers release ankles and hips with bands warm up to include’ Clean and Pendley row review IF TIME LEFT OVER GET OUT WHILE YOU CAN
Saturday December 28 2019
Merry Christmas from my family to yours Warm up Line drills WOD #1 Amrap 3 minutes : Partner 1 : Row 250 meters males Row 200 females Partner 2 : Hold Bar in Hang Position (135/95) In time remaining: MAX Wall Balls (20/14) WOD #2 Amrap 3 minutes : Partner 2 : Row […]
December 26 2019
Wod run 5 km or check out the travel Wods MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS Holiday Hours Facility is closed December 24 – 26, December 31 gym open till 12:00pm 5:45am 9:00am 12:00pm Classes will be running. Closed January 1 2020. NO […]
Friday December 27 2019
WARM-UP Foam roll lats 1 min each side wrist stretches peanut T-Spine release in push up position do 10 shoulder retractions on the rig to 10 lat retractions Christine Girards warmup SQUAT SNATCH Rep sheme 12-9-6-3 Squat Snatch (partner up, everyone does all reps) Scaled : power snatches (same rep scheme) or Kettlebell swings […]
December 25 2019
MERRY CHRISTMAS EVERYONE Wod Run 5 km or check out the travel Wods FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS Holiday Hours Facility is closed December 24 – 26, December 31 gym open till 12:00pm 5:45am 9:00am 12:00pm Classes will be running. Closed January 1 2020. […]
December 24 2019
MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS Holiday Hours Facility is closed December 24 – 26, December 31 gym open till 12:00pm 5:45am 9:00am 12:00pm Classes will be running. Closed January 1 2020. NO CLASSES SUNDAY THE 22,29 AND JANUARY 5. ****KIDS CLASSES**** […]
December 24-26 gym closed
MERRY CHRISTMAS EVERYONE FROM OUR CROSSFIT FAMILY TO YOUR HAVE AN AMAZING DAY WITH FAMILY AND FRIENDS Holiday Hours Facility is closed December 24 – 26, December 31 gym open till 12:00pm 5:45am 9:00am 12:00pm Classes will be running. Closed January 1 2020. NO CLASSES SUNDAY THE 22,29 AND JANUARY 5. ****KIDS CLASSES**** […]