Tuesday March 7 2017
Christine Girard is teaching lifting tonight…Emily at 9:00am do both wods today ! Warm up 5 ps side planks with rotation 20 reserve lunge kicks 5 depth jumps and shuffle backs 10 dowel squats 10 dowel deadlift 10 sitting torso twists and 10 mountain climbers WOD “Sweat Shop” 21 Minute EMOM Minute 1 – A […]
Monday March 6 2017
Warm up 2 rounds 5 inch worms with push ups 10 plank rolls, hip move side to side 10 shoulder taps 20 flutter kicks 10 plank jumps, in plank jump to feet and back 20 flutter kicks, hands under butt 400 m run A. Bench Press or Push press *Set 1 – 50% x […]
March 4 2017
Winners from last week!! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below when switch back to where you left off in the wod! match up the numbers….switch on and off. 2x bear crawl 2x crab walk 25 jumping jacks plank jacks […]
Friday March 3 2017
Organize with a judge prior to your workout for judging 17.2 or the below workout or part of it! Complete as many rounds and reps as possible in 12 minutes of: SCALED IN GREEN 2 rounds of: 50-ft. weighted walking lunge 16 Toes to bar hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. […]
Thursday March 2 2017
TEENS CLASS TODAY AND 17.2 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN “WOD” “GHOST” ONE OF MY FAVOURITES, SEE YOU THURSDAY AND FIND OUT!
Wednesday March 1 2017
Trigger release tonight…..see you then! Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec […]
Monday February 27 2017
Please do 17.2 If you have signed up to be judged please organize with a crossfit Judge to test you. This can be during a class or before or after a class. A. Deadlift or Bench Press *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – […]
Friday February 26 2017
Warm up Dumbells light to moderate weight 10 Renegade rows 10 lying down pull overs 10 hip bridges with weights on hips 10 bicep curls 10 tripec presses hehind head 10 weighted burpees 400 m run with small MB Mobility for shoulders and warm up the Bear complex STRENGTH WOD “Bear Complex” 5 sets […]
Saturday February 25 2017
IN TEAM OF 3 -4 …….GET 1 PERSON FROM TEAM TO ROW FOR 200 M FOR FEMALE 250 M FOR MALE THIS SETS THE REP SCHEME!!! FUN FUN FUN 3RDS BOX JUMP SIDEWAYS OR SIDEWAYS STEP UPS BURPEES / 1/2 OR BOX DB PUSH PRESS/ MW KETTLEBELL SUITCASE CARRY 200M, 400M 600M / MW OR NO WEIGHT PULL […]
Friday February 24 2017
STRENGTH WOD “Bear Complex” 5 sets of 7 cycles of the following movements: Power Clean Front Squat Push Press Back Squat Push Press Rules: *Must complete 5 sets; start smart *May not combine more than 2 movements at a time Ex: No squat clean thrusters *You may push jerk