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 […]
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 […]
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. […]
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 […]
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 […]
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: […]
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 […]
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 […]
6:00 am is a whole new world at that time! Coach Sarah has been with me for 12 years and keep those early bird at an amazing fitness level! Very Impressed but not suprised! You rock Sarah, gym wouldn’t run so smoothly without you! PRE CLASS WARM UP 800m Jog -or- 1000m Row Stretch […]
This is my son Bret training for the RCMP exam which he passed with flying colours and the physical, he rocked it! This SAQ training Works and thanks Pavneet for explaining Bret the rope! weather permitting outdoor curcuit 15 minutes of weak skill or missed strength METCOM 20 minute emom odd minute outdoor circuit […]
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