Thursday July 18 2019

Pick a strength, reps 2-6 , Assessory, 12-15 and opposite muscle group, 8-12 and of course add another leg, 10ps. Back, front O/H squats banded pull backs, bicep curls, tricep dips Shoulder press tempo 1/0/3, Bentley Rows 3/0/1 SL deadlifts, SL box jumps, box lunge switches or weak skill pull up and hspu ….. use […]

Wednesday July 17 2019

Warm up 20 glut bridges  10 hollow rocks 10 supermans  40 fast high knees 10 single arm burpees , alternate arms 10 ring pulls  big 6    warm up and review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges/ weighted on not wod FT 21 clusters   115/85 – 95/65 […]

Welcome Evan Marcus Brunner

How Exciting and I was right “BOY” Congrats Mike and Emily he is just perfect and I can t wait to meet him!   Born July 8 and weighted 7.7 lbs  

Tuesday July 16 2019

PICS OF NEW GYM Warm up 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run    Strength 5 x 5 beat swings 21 15 12 […]

Monday July 15 2019

  Warm up 2x 20 high knees 10 jump squats 10 1 arm push ups 10 shoulder taps  20 second holds on bar, get your body up on the bar and hang on.  mobility for lats and pecs, ankles andex ternal hip rotation with bands  5 rope climbs then 5 Rounds For Time (Comp & […]

Sunday Fun day JULY 14 2019

LOOK BACK IN YOUR BOOK TO JANUARY 13 2019 “HARD CINDY” 20 min AMRAP 5 weighted Pull-ups 35/25 lbs 10 incline Push-Ups ( feet on box30/24″ 15 squats with 45/35 lb. plate Hard Cindy was first posted on crossfit.com Friday January 3, 2104 or “ROW CINDY ROW” 20 min AMRAP 5 Pull-Ups 10 Push- ups […]

Saturday July 13 2019

Beautiful trophy winner from last week..       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 Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND TOSS MED BALL TO EACH OTHER 30 […]

Friday 12 2019

  warm up  2x  20 jumping jacks 10 air squat  5 ps pistols holding onto rig 10 bicep curls 10 ring rows 10 bench dips    CHOICES, CHOICES AND MORE CHOICES A,B,D 0r C 0r E,D A. Five sets of: Single-Arm DB Bench Press x 8-10 reps stationary lunges 5 ps using Bench press weight […]

THURSDAY July 11 2019

Warm up Foam roll lats  straight arm extension of foam roller  on wall …deep squat pull over ..keep narrowing arms kneeling landmine press to pull though prone dowel straight arm lifts  Standing dowel pull behind back    Weak Skill day DIPS anyone… watch for shoulder dumping   WOD # 1 21 15 12 9 Cutsy […]

Wednesday July 10 2019

    WELL IT’S OFFICIAL NEW PLACE FOR CFSS   warm  up Banded hip warm up  10 banded I.. external rotation turn thumbs out  10 banded T…….” 10 banded Y…….” 10 elbow planks openers 10 S A push ups Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even […]