Wednesday October 11 2017
We will be need releasing after this WOD today… See you at 6:00am with Sarah and the Evening with ME! Warm up release forearms and shoulders, upper trap, pec and back band release lower body 5 ps Turkish get ups 5 tempo push ups, starting at the bottom run 400 m 10 depth jumps […]
Tuesday October 10 2017
Love these guys only thing missing is a B…..R …… Lifting tonight with Christine Girard WODS ON THE BOARD…. Enjoy and you DON”T need your socks today
Monday October 9 2017
Thanksgiving Long Weekend Hours Thanksgiving Long Weekend Hours: Friday: Regular Hours Saturday: Regular Hours Sunday: Closed Monday: Closed for classes (Open gym in the am ) Happy Thanksgiving, CrossFitters!
Tuesday October 8 2017
Partners wod …. fun fun fun Surprise ……I love surprises don’t you ??
Saturday October 7 2017
NOW THIS IS WHAT PARTNER TRAINING IS ALL ABOUT……MATCHING OUTFITS WARM UP SURPRISE …. YOU GUYS KNOW I LOVE MY JOB …..RIGHT?? 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs 10 DBELL hang power cleans 30 sec squat holds 6 min AMRAP wod 3 […]
Friday October 6 2017
FUN FUN FUN !!! way to go Vince and Mark Warm up Release work on shoulder , butt and hip flexors and forearms 10 MB cleans 10 depth jumps 10 sp S L sits and 10 banded clam in side plank warm up for clean Strength Back rack box step up 5×5 ps 2 burpee […]
Thursday October 5 2017
Kiddo class today at 3:30pm ….playing the stick …. such fun ! weak skill or missed strength Training WOD: 20 min EMOM -15/12 cal row/ shwinn assault bike/ 200 m run -15/12 burpees Accessory work: 10 reps of each 5 rounds dips d/b side raise barbell curls calve raises
Wednesday October 4 2017
Release tonight at 6:00pm and first class of the day is at 6:00am …….Happy Wednesday OLYMPIC WEIGHTLIFTING 5m EMOM Snatch + 2 OHS 2m Rest 5m EMOM Snatch SKILL WORK Overhead Squats & Progressions METCON 15m AMRAP 300m Row 5 Hang Power Cleans (115/85) 7 Front Squats 9 Box Jumps ADVANCED 15m AMRAP 300m […]
Tuesday October 3 2017
Lifting Tonight with Lovely Coach Rachel Warm up Fun Stuff 6m EMOM Alternative to Lifting is Kettlebell swings and jump squats 2 Hang Power Cleans + 1 Jerk, no split -2m Rest- 6m EMOM 1 Power Clean 1 Clean & Jerk split METCON 21-15-9 Power Cleans (185/135) (135/95)MW 50-50-50 100-100-100 Single Skips Double Unders […]
Monday October 2 2017
This is Janice perfecting her snatch at Christine Girard’s workshop on Saturday !! Great job Janice, that is not how your snach looked like when you came in amazing finished product! Warm up roll shoulder girdle roll butt and hip flexors 10 lat pulls ups on rig 5 tempo push ups 3/0/3 10 ps […]