Friday November 3 2017
STRENGTH Complete a set every 2 minutes for 12 minutes of the following complex: (6 sets) Squat Clean Thruster (cluster) Front Squat 2 Split Jerks Scaled Power Clean + Thruster Front squat 2 Shoulder to overhead WOD Amrap in 12 minutes : 200 meter run 12 toes to bar 9ps DB Deadlifts split stance […]
Thursday November 2 2017
Kiddo’s class today at 3:30pm Weak skill or missed strength wod 20 min AMRAP or 5 sets 8 ps-10 S L Bicep curls 10 tricep presses on the rings 10 Medial deltoid raises 10 floor superman holding small weights 20 sec ps held ISO Lunge holds RDL split stance deadlifts
Wednesday November 1 2017
Classes start at 6;00am with Sarah and finish at 6:00pm with trigger release and mobility ……. Warm up release shoulder girdle, butt and hips run 400 m 10 ps side kneeling band pulls from top.. move chest and shoulders 6 push up and hover for 3 sec do not turn turn wall sits with […]
October 31 2017
HAPPY HALLOWEEN NO CLASSES TONIGHT DUE TO HALLOWEEN FUN! Open gym and 9:00am class running as usual Surprise wod today
Monday October 30 2017
Monday fun day Warm up release practise Man Maker with out weights Line drills 1:31 Man Maker Badger Crossfit 2.2K views STRENGTH Press Complex 5 sets: 3 Strict Press 2 Push Press 1 Push Jerk *rest as needed between sets WOD For time: (13 minute time cap) 6 – 9 – 12 – 9 […]
Saturday October 28 2017
PARNTER WODS !! FUN FUN FUN Teams of 3 For Time Go in order Divide work evenly with one athlete working at a time. 150 Double Unders 120 Walking Lunges 90 Situps 60 Push Presses DUMBBELLS 30 Front Squats DUMBBELLS 15 Box Jumps 20″/24″ 1500m Row (250m at a time) 15 Box Jumps 30 Front […]
Friday October 27 2017
All we needed was sunglasses 🙂 Warm up Banded release for arms and legs 1x each crab walk front, side, side, backwards with a duck walk in between 6-8 tempo push ups from bottom 3/2/0 20 walking lunges with MB arm extension, keep back form hyper extending Strength 5 rds Bench Press tempo 5/0/5 […]
Thursday October 26 2017
CF KIDS DOING THEIR THING WORK ON WEAK SKILL OR MISSED STRENGTH SUGGESTIONS 5 K RUN SKIPPING PULL UPS HSPU WOD 10 9 8 7 6 5 4 3 21 Kettlebell swings run 50 feet length of room and do 1 2 3 4 5 6 7 8 9 10 Goublet squats Finish with plank […]
Wednesday October 25 2017
Classes start at 6:00 am and finish with a trigger release class at 6:00pm…. don’t miss out! Warm up Release shoulders and hips 10 ps banded sits 10 ps towel drags 2x 10 sec lunge plus 2 hops 5 tempo pushups 3/2/3 10 hanging lat retractions Demo olympic lifts Strength Build to today’s heavy… 15 […]
Tuesday October 24 2017
CHRISTINE IS IN THE HOUSE TONIGHT TEACHING LIFTING……. YOU HAVE ASKED TO WARM UP BEFORE LIFTING AND WE ARE LISTENING. PLEASE COME EARLY TO WARM UP, 5:30PM, BEFORE THE CLASS SO YOU CAN GET MORE LIFTS IN! THIS WILL BE A TRAIL RUN SO EVERYONE YOU WILL NEED TO BE WARMED UP! Warm up Christine Girard […]