Thursday June 28 2017
Weak skill or Missed strength wod Marine Drive and back Assessory moves
Tuesday June 27 2017
Ralph and Cheryl ……how cute. What great team work….. Warm up 3x 10 ps single leg squats to bench….light touch and go…yellow bands around ankles adjust bench as needed. 10 ps towel slides 10 ISO hold, push up …..use small ball under chest review moves with a dowel STRENGTH 1 rm turkish get up take […]
Monday June 26 2017
1 rm week continues…. warm up Banded warm up 400 m run review with Dowel C@J Strength C@J Take 20 mins to get your 1 rm AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95)MW Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105)MW Rest 4:00 AMRAP […]
Satuday June 24 2017
PARTNER WODS FATHER AND DAUGHTER TEAM….. WINNERS FROM LAST WEEK “Lucky Sevens” 1. Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg) Run circuit before moving onto the next mini wod 2. Complete as many rounds and reps as possible in […]
Friday June 23 2017
6:00 am class going strong Lifting with Sarah, Rachel and Emily today RM week Warm up Do the warm up using the dowel for the snatch and clean and jerk, alternative for snatch is Kettlebell or do 1 extra move Sn. Grip High Jump 10m EMOM – 2 Sn. Grip D/L – 3 Sn. […]
Thursday June 22 2017
Love this pic and this lady, Phae has done the impossible….Phae is living proof that, “YES” this can happen! Phae has now gone on to become a Certified Personal trainer and soon to be a Crossfit coach. Phae has helped many clients reach their full potential…..You rock Phae. 15 minute weak skill or missed […]
Friday June 21 2017
Release time….See you tonight Warm up 10 Mb buprees 10 Mb cleans 10 Mb squat toss in air 10 1 Mb burpee, 1Mb clean, 1 squat toss in air Choose 1rm bench press take 20 min 1 rm single leg deadlift , half of what you dl with no extra strain on the spine 20 […]
Tuesday June 20 2017
Lifting class tonight Warm up 10 DB hammer curls 10 DB jump squats 10 DB front squats 10 Db cleans band releases RM WEEK THRUSTERS 5 4 3 2 2 Workout: 7 minute AMRAP: 10 handstand push ups 5 squats cleans (175/115lb)MW Beginners do hang 2 – 5 minute rest – 7 minute AMRAP: 2x: […]
Monday June 19 2017
THIS WODS IS CALLED …. “JUST BECAUSE WE CAN” Don’t these three look so Handsome! Warm up stations 8 EMOM switch stations Every minute move to the next station with a peanut do a spine release with arms bent and above head moving towards and away from body. 3 position dowel on back and do […]
Saturday June 17 2017
Partner training today…. be here ! Teams of 3 Divide the work evenly with one athlete working at a time. Run together. 1 Mile Run 60 Goblet Squats 1.5/2p 60 Burpees 60 DB Shoulder to Overhead 35/50 800m Run 45 Goblet Squats 45 Burpees 45 DB Shoulder to Overhead 400m Run 30 Goblet Squats […]