Saturday February 10 2017
Happy Birthday wod for Josh last SATURDAY…..7 MINUTES OF BURPEES ….DONE 35 min time cap….. Have fun everyone PARNTERS E5MOM BEAR CRAWL TO COACH AND HIGH 5 HIM! 900m Row, other parnter does knee hangs 120 Single Skips, other parnter does jumping jacks 90PS Walking Lunges, WEIGHTED OR NOT take turns 60 PARTNER SQUAT AND […]
Thursday February 9 2017
OH YA! WORKING HARD WEAK SKILL 15 min plus wod OR 30 min weak skill or strength CARDIO AND CORE, 1x start bike, row or skip for 1 min 1 min plank holds on bosu moving forward and back bike, row or skip 2 min 1 min plank on bosu moving side to side bike, row […]
Wednesday February 8 2017
Release class tonight!! Don’t forget to wear socks ! Warm up 20 glut bridges 10 hollow rocks 10 supermans 40 fast high knees 10 single arm burpees 10 ring pulls review cluster Strenght Incline Bench Press 5 4 3 2 2 20 glut bridges wod FT 21 clusters 115/85 – 95/65 3 Rope Climbs […]
Tuesday February 7 2017
RACHEL IS TEACHING LIFTING CLASS TONIGHT AT 6:00 PM STRENGTH Deadlift (20min) If back hurts or can not maintain spinal alignment do SUMO DEADLIFTS.. 5 x 5 alternate with 20 bent over band pulls, maintain 3 point alignment AMRAP 20 minutes 20 Ring Dips 20 back ward lunges 65/95 20 Alternating Pistols…….THEN 100 single […]
Monday February 6 2017
Bring Sally up Bring Sally down song …… WARM UP 20 Alternating single leg deadlifts 10 staggered stance push ups 2x backwards crab walks Banded leg work plus hamstring LADDER …..OH YA! Burpee + 185-lb. back-squat ladder/ Manageable weights Rest 3 minutes Burpee + 115-lb. shoulder-press ladder/Manageable weights Rest 3 minutes Burpee + 245-lb. […]
Saturday February 4 2017
FUN FUN FUN Partner up…. pick a wod…. do them all… have fun 5 MIN – MINI WODS WOD 1 400m Run 15 KB Swings 50 Double Unders/ 100 singles WOD 2 15 Burpees 10 hanging knees to elbows WOD 3 20 Box Dips 20 Box step ups / 1 bear crawl WOD […]
Friday February 3 2017
MORE PARTY PICS WARM UP 5-10 depth jumps 20 jumping jacks 30 sec wall sits 20 flutter kicks 10 planks to standing, jump to hand and stand 10 hollow rocks and 10 super man banded shoulder work STRENGTH Front Squat, if knee pain use box 5 x 5 hold for 5 seconds at bottom ….. […]
Thursday February 2 2017
Party pics ….. fun fun fun…. missed everyone that wasn’t there! Weak SKill 15 min or 1 weak strength wod 1 or 2 x bike 5 min using intervals of 30 seconds sitting and 30 sec standing row 5 min using intervals of 30 seconds AFAS and 30 seconds rowing moderately run to 16 and […]
Thursday February 1 2017
Cutest Picture ever! Reminder to all about our very first social gathering tomorrow February 2 “Friday Night”. These gatherings will be happening on the first FRIDAY of every second month. Come and wod, or just come and visit….. bring something to share and get get some community going on! Emilys idea and it’s […]
Tuesday January 31 2017
LIFTING CLASS TONIGHT WITH RACHEL HENDRY….. BE THERE ! WARM UP 10 air squats 10 back squats with naked bar 20 sec for roll out for quads and posterior cahin 10 back squats 20 sec roll out 5 bottom ups push up 20 sec holds on bar Skill: HSPU 5 x ME SCALED – […]