Thursday May 16 2019
WEAK SKILL DAY Warm up 10ps single leg hops 2x bear crawls 10 hanging lat pull downs 10 shoulder retractions on floor in plank 10 v sits 10 super man release WEAK SKILL DAY PICK A WEAK SKILL WITH A EMOM CLOCK USING 30 SEC OF WORK AND 30 SEC OF REST. WOD: […]
Wednesday May 15 2019
love these guys WARM UP 10 banded straight arm circles 10 hammer curls, band under feet 10 banded tricep press, band under feet 10 sp sl band pull flexion and extension warm up dl, cleans STRENTGH 5 BOTTOM UP SQUATS ALT 10 PS LANDMINE PRESS WOD 1 5 rounds: In 2 mins do: […]
Tuesday May 14 2019
PARTNER CARRY…. HARD WORK AND A WHOLE LOT OF FUN HERO WOD “JUSTIN” CHIPPER For time: Run, 800 m — then — 2 rounds of: 50 Burpees/ 1/2 burpees and use a box 40 Pull-ups/rings/ 30 Pistols 20 Kettlebell Swings, 1.5/1 pood 10 Handstand Push-ups — then — Run, 800 m U.S. Marine […]
Monday May 13 2019
My two kids sweating it out together Warm up 10 Med ball speed skater 10 split lunge dumbell clean with MB 10 squat jump 10 ps Dbell snatch 16 banded face pulls 8 renegade row with a push up Strength 3 Position Power Snatch, pick load Every 1 min for 10 mins. High hang, mid […]
Sunday May 12 2019
Memorial Day Murph: Who? What? Why? PLEASE LOOK BACK IN YOUR BOOKS TO NOVEMBER 11 2018…. PLEASE SCALE TO 1/2 MURPH IF NEEDED!! READ THIS STORY, ITS PROFOUND ……… Memorial Day Murph: Who? What? Why? In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are […]
Partners wod Saturday May 11 2019
Partner WOD: 100 double unders/ 200 singles 50 thrusters (95/65lb) Run 400m 50 toes to bar/ rings/toe to dowel on floor Run 400m 100 pushups/snake or target Run 400m 50 toes to bar Run 400m 50 thrusters (95/65lb) 100 double unders *Split up reps as desired. One partner works at a time […]
Friday May 10 2019
LOVE THESE TWO CUTIES! JASMINE WOD DAY! OKAY JAS WHAT’S IN STORE FOR US TODAY!
Thursday May 9 2019
Soon to have a new addition to our crossfit family. Congrats Mike and Emily! I think it’s a boy! 12 minutes to work on a weak skill Weak skill 30 second on 30 second off or 20 -30 sec holds every minute Metcon Class A) 21-18-15-12-9-6-3 side to side kb swing (53/35lb) use a […]
Wednesday May 8 2019
WHAT A GREAT TURNOUT FOR OUR CROSSFIT SOCIAL. THE FOOD IS GETTING BETTER AND BETTER! SPECIAL MOMENTS FOR MIKE AND EMILY AND THEIR NEW BABY COMING IN LESS THAT 9 WEEKS! SO BLESSED TO HAVE SUCH A WONDERFUL CROSSFIT FAMILY AND STRONG COMMUNITY. Warm up 10 lunges with torso twists using MB 10 […]
Tuesday May 7 2019
HAPPY BIRTHDAY CATHY WAND! I JUST LOVE THIS PICTURE OF YOU AND YOUR GIRLS…. CATHY YOU ARE AN ABSOLUTE PLEASURE TO KNOW, ALWAYS HAPPY AND POSITIVE AND A SUPER HARD WORKER. IT’S BEEN GREAT WATCHING YOUR FITNESS LEVEL IMPROVE SO MUCH. NOTHING YOU CAN’T DO OR WON’T TRY! I LOVE IT WHEN YOU AND […]