Friday April 26 2019

Congratulation Summer for Passing your Crossfit Level 1.  For those that don’t know, Summer has been an athlete probably around the age of 4 or 5 and has not stopped to this very day. Summer, has been involved in many sport, gymnastics, volleyball, soccer etc. and still plays today and their team just won a […]

Thursday April 25 2019

WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe for success… DON’T […]

Wednesday April 24 2019

  Warm up  10 S A pushups  10 goblet squats holding 2 seconds at bottom  10 ring rows or banded rows  10 renegade rows with Dbell  Strength: Decline Bench Press 5RM 1×10 1×8 5×5 WOD: 1 “Strict Jackie” 1000m Row 50 Thruster (45/35#) 30 Strict Pull-Up*Assisted Pull-up/Ring Row *Scale: Pull-up/Assisted Pull-up/Ring Row Finisher if time […]

Tuesday April 23 2019

Oh what fun   Tuesdays chipper 30 minute AMRAP: 100ft OH plate lunge (45/25lb) 20 push jerks (135/95lb) 30 kb swings (53/35lb) Run 400m 50 box jumps (20/18″)

Monday April 22 2019

Warm up  10ps single leg deadlifts 10 walking lunges with torso rotation 10 MB cleans review snatch 10 minute EMOM: Strength chose 1st 5 minutes: 1 Power clean + 1 hang power clean+2 O/H squats 2nd 5 minutes : 1 Power clean + 4 O/H squats *Start ~50% 1RM and ascend as form allows or […]

Sunday April 21 2019

THIS IS THE FIFTH  SUNDAY WOD WE DID FROM 2018.     BENCH MARK AND HERO WODS  PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 14 2018.  SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?    BENCH MARK WODS ARE FOR […]

EASTER FRIDAY APRIL 19 2019

  HAPPY EASTER WEEKEND EVERYONE  FACILITY WILL BE CLOSED  FRIDAY APRIL 19  SATURDAY – REGULAR SCHEDULE  SUNDAY – REGULAR SCHEDULE  MONDAY – REGULAR SCHEDULE 

Friday April 26 2019

Partners stretching Warm up 10 ps single leg walking DL  10 mb push up side to side   10 burpees 10 side to side lunges 2x gym walking  hip openers 10 banded good mornings posterior chain release Strength SUMO DL  5 5 4 3 2 1 1 1 alternate with 8 high jump burps over bar […]

Thursday April 18 2019

Toe to rings WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats pull and then beat swings. Recipe […]

SUNDAY April 14 2019

THIS IS THE fourth SUNDAY WOD WE DID FROM 2018.     BENCH MARK AND HERO WODS  PLEASE LOOK BACK IN YOUR BOOK TO SUNDAY OCTOBER 7  2018.  SEE WHAT YOU DID AND RECORD NEW NUMBERS.   DID THEY CHANGE? DID YOU FINISH FASTER? DID YOU DO LESS MODIFICATIONS?    BENCH MARK WODS ARE FOR […]