Monday July 24 2017
Let’s have some fun today Bench mark workouts! There are 3 here pick 1 ! Warm up 30 sec release with Ball on chest, lats upper traps band releases on legs and arms mini band activation for hips and shoulders 2x bear crawl 2x crab walks SL SL banded pull backs 5 bottom up push […]
Saturday July 22 2017
Partner training at it’s nicest Cardio event….. oh such fun then Partner up and finish the following 50 box jumps, 30-in. box 50 kettlebell swings, 2 pood 50 knees-to-elbows 50 wall-ball shots, 30-lb. ball 50 burpees then Core extravaganza
Friday July 21 2017
MICHELLE WAND…. HAPPY BIRTHDAY !! Went back into the archives and dug this picture up of you showing off your new Crossfit Shirt after winning the sock contest! Well you have come a long way since then, Michelle, being last in the wods, finding 400 m run challenging to NOW…. chasing your dreams of going […]
Thursday July 19 2017
WARM UP ASSESSORY BELOW Weak skill or Missed Strength We will modify anything…. so done worry ! METCOM Chooses 10 hill sprints ratio 10 work 50 sec rest 2. Marine drive and back with or without burps, vests, mb plus functional assessory work Bicep curls ISO lunges 10 sec holds 10 ps towel […]
Tuesday July 18 2017
Lifting tonight and someone excited !!! Warm up Line work Gymnastic skill, 10 minutes SCALE with inverted push ups on or push ups on floor HSPU side taps order of difficulty wall walk to face wall – tap face away from wall – tap turn on wall move into 1 arm hold facing away […]
Monday July 17 2017
GOOD MORNING CFSS Warm up banded SL squats to box, touch and go 2x walk band around knees 3 position in plank position moving arms in a TYI position, core does not turn 10 ps banded chop and pulls, standing.. do not move lumbar region Dowel warmup reviewing moves STRENGTH Alternative is goblet squat with Push […]
Saturday July 15 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 July 14 2017
SKILL 5 ROPE CLIMB, wear socks!!! WOD In 6 minutes ascend up the ladder in multiples of 3: 3 Dumbbell Alternating Snatch @ (50/35)MW 3 Hanging knees up…..make sure to engage your lats, by external rotation 6 Dumbbell Alternating Snatch 6 second per side ISO lun *Continue up ladder until time is up* At the […]
Thursday July 13 2017
FUN MEDBALL WARMUP WEAK SKILL OR MISSED STRENGTH FOLLOWED BY FUNCTIONAL FITNESS OR A SURPRISE !!!!
Wednesday July 12 2017
These are the teens doing releases after their wods SEE EVERYONE FOR RELEASE/MOBILITY CLASS TONIGHT !!!! Spotters requires for both moves, we are no longer dropping the bar on back or front squats due to injuries. Bench press, build up to your 1rm 1 1 1 1 1 1 while your waiting please do […]