Thursday August 4 2016
KIDS CLASS TODAY AT 3:30PM Teens at 4:30pm WEAK SKILL 15 MIN The Ghost Workout with Robert “The Ghost” Guerrero – YouTube ▶ 2:52 https://www.youtube.com/watch?v=XBgf3GKgV78 6 rounds of: 1 minute of rowing 1 minute of burpees/ BOX OR 1/2 1 minute of double-unders/ SINGLE SKIPS 1 minute rest OR KEEP ROWING YOUR CHOSE
August 3 2016
STRETCH AND RELEASE CLASS TODAY…..I KNOW YOU NEED IT SO BE THERE 🙂 warmup WEAR SOCKS TODAY 🙂 10 MB side to side push ups 10 squat 10 ps walking lunges with torso twists ball release pec 30 sec banded release pecs and lats 1 min per area 200 m run to shake it […]
Tuesday August 2 2016
GOLD MEDALIST CHIRISTINE GIRARD TEACHES LIFTING CLASS TONIGHT AT 6:00PM JUST SHOW UP !!! WARM UP 100 single skips 10 hollow rock 10 superman banded shoulder work 10 sp single leg deadlifts 2 cartwheels WOD ” Annie-Mary” (Full Annie + Half Mary) 50 – 40 – 30 – 20 – 10 Double Unders/Single Skips plus […]
Saturday July 30 2016
Teams of 2 For Time Go in order, IF THERE IS MORE THAT 4 TEAMS, LET THE FIRST TEAM START AND START AFTER THEY ARE DONE THEIR FIRST ACTIVITY. Divide work evenly with one athlete working at a time. NOT SCALED 150 Double Unders 120PS Walking Lunges 90 hollow rocks 60 DB Push Presses […]
Saturday July 29 2016
Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand […]
Friday July 28 2016
Warmup 2-3 x 2 wall walks 10 air squats holding 3 point contact 10 ring rows foam roll lats and quads review clean and HSPU Strenght find 1 rm Turkish get up / MW CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups/ wall holds 3 Cleans, 185#/125#/ MW 6 Handstand […]
Wednesday July 27 2016
SEE ALL YOU TIGHT PEEPS AT RELEASE CLASS TONIGHT !!! WARMUP 10 ring pulls 10 air squats holding 10 full sec at bottom Matrix warmup, glab small weights please 🙂 Strength and Skill Rope climbs AMAP in 10 Minutes 5 Rounds for Time: – 3 Front Squats + 3 Jerks + 3 Thrusters @ 165/115/ […]
Tuesday July 26 2016
JUST IN CASE YOU DON’T KNOW…… CHRISTINE GIRARD IS THE PROUD OWNER OF THE “SILVER MEDAL NOT BRONZE, AFTER DRUG TESTED THE OTHER ALTHLETES, FOR THE 2012 OLYPMICS AND 1 KG AWAY FROM BEING THE “GOLD” Girard was the first Canadian female to win a medal in weightlifting when she won SILVER at the 2012 […]
Monday July 25 2016
Warm-up outside 2x – High Knees – Butt Kickers – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back peddle Mobility Deadlift warm-up + Glute Activation Strength Sumo Deadlift (5 x 8 ) 60% or 1 rm alternate with banded 1 legged rows 8 ps 1. Metcon (Time) […]
Saturday July 23 2016
3 Rounds For Time Teams of 3 Divide work evenly with one athlete working at a time. 1500m Row other athlete hold planks position, side front, elbow, extended arms 90 Wallballs 14/20 90 dead bugs 60 Box Jumps 20″/24″ 30 Burpees Scaled down 1500 Row 90 Wallballs @ manageable weight 30 dead bugs 30 Box […]