Thursday May 23 2017
Sand bag runs…..What’s not to love! WORK ON WEAK SKILL FOR 15 MIN or Strength 6 rds “the ghost” o 1 minute of rowing 1 minute of burpees 1 miute of d/u 1 minute rest Scaled 4 rds 1 minute of rowing 1 minute of burpees 1 minute of d/u 1 minute rest
Monday May 22 2017
FACILITY CLOSED FOR VICTORIA DAY ENJOY YOUR FAMILY AND FRIENDS
Saturday May 20 2017
WINNERS OF LAST SATURDAY TROPHY… WAY TO GO, ALEX AND LINDSAY Partner Workout – 30 minute AMRAP ★ 800 meter run (both partners perform) passing a mb between them, then the *********MB IS ALWAYS IN PLAY IF IT IS DROPPED 15 BURPEES PENALTY******* 3 rounds of: 12 pull-ups 24 pushups 48 wall balls 800 meter […]
Friday May 19 2017
Little blurry but pretty happy fun loving people. You guys seriously rock, happy to call you my friends and have such a great crossfit family! Warm up 400 m run passing small MB to each other 2x duck walk 10 ps mb shoulder extended back lunge 10 hanging lat retractions on rig 10 hamstring pulls on […]
Thursday May 18 2017
WEAK SKILL OR MISSED STRENGTH WOD For Time (20 Minutes Time Cap): Run 1 Mile Then.. 8 Rounds of Strict “Cindy” 5 Strict Pullups 10 Push Ups 15 Air Squats ACCESSORY 5 Attempts at Max Handstand Walk or wall walks or same side taps
Thursday May 17 2017
Mobility and trigger release tonight! Hope to see everyone there…. WEAR SOCKS Warm up 10 air squats 10 ps side lunges, check form, knees inline with ankle, wide stance and heel up on back leg 2 wall walk with 10-20 sec holds lat and pec release with ball 1 min per side Banded […]
Tuesday May 16 2017
Lifting tonight Warm up 10 ps single leg walking DL 10 mb push up side to side 10 burpees 10 s l jumps 2x gym walking hip openers 10 banded good mornings same band lying down stretch, not attached to rig Strength SUMO DL 5 5 4 3 2 1 alternate with 8 high […]
Monday May 15 2017
6:00 am …….Looking good gang! FIRST WEEK OF 1 RM STARTING TODAY Warmup 200 m run 10 burps with full push ups 10 duck walk band stretch legs and pecs 10 bar back squats posterior chain release Strength Bench press 5 5 4 3 2 1 and Front squat 5 5 4 3 2 […]
Saturday May 13 2017
WE NEED TWO MORE MEMBERS TO SIGN UP FOR MONDAY Hi Members, you may or may not know, Christine Girard is teaching 2 programs for us. The first on is May 15, 7-8pm at gym. This program is for advanced Lifters, or members that have gone to Christine class at least 10x. You will […]
Saturday May 12 2017
PARTNER WOD Come out and play with us E3MOM WEATHER DEPENDING OUTSIDE MUD RUN CURCUIT Burpees Dumbbell Walking Lunges (per leg – 54-42-30-18 total reps) Box Jump Dumbbell Squat Clean Burpee Box Jumps Dumbbell Thrusters **Perform 27 reps of all movements in order, then proceed to 21 reps of all movements, then proceed to […]