Warmup 20 walking straight leg kicks, toe touches 10 staggered stance moving push ups 2x 10 naked bar deadlifts 2x foam roll hamstring,side plank and gluts Use Mike Bergner clean warm up Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean Set up three bars and storm through […]
WEAK SKILL or Stength 15 OR 30 MINUTES ……PICK TWO IF DOING 30 MINUTES WOD Hill sprints 10 x 15 sec of work 45 sec rest Finisher 10 minutes to find 1 Rm TURKISH GET UP
REGISTER TODAY….. FUN FUN FUN It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that […]
Happy Tuesday Rachel is teaching lifting class tonight……dont miss this ! Warm up Coaches Choice ENDURANCE “Just Row With It” For Time: 1,000 meter Row 2 minute rest For Time: 500 meter Row 2 minute rest For Time: 250 meter Row WOD For Time: Buy in: 100 Double Unders/200 s skips, work on your […]
REGISTER TODAY….. FUN FUN FUN It’s that time of year again when we all get obsessed with the CrossFit Games Open (starts February 23, 2016)! Every week on Friday for 5 weeks, we will run these workouts at all of the scheduled CrossFit and CFBootcamp classes at both of our locations. For those that […]
WINNING TEAM LAST SATURDAY…..YA…. BOTH TEAMS DID GREAT ONLY SECONDS APART! WARM UP Coaches choice! For Time Teams of 2-3, divide work evenly, if three peeps add 15 reps to each station, including Row, with only one athlete working at a time. Run together. one athlete is on the rower, while the other, who is […]
Ed is supervising again ……..:) warm up 2x 1 bottom up push up and 2 elbow to knee holding plank 10 dowel squats, keeping 3 point contact 10 side to side lunges keeping 3 point contact 200 m row 20 sec holds on rig 200 m run 1. Do Both Strength and no […]
Teen class today at 5:00pm……Working on their hand stand holds Weak skill 15 min or missed strength move. immediately followed by… 5 rounds of: Athletes can start rowing first and wod second …..you choose 12 HRPU/ HSPU 12 Box Jump-Overs or on immediately followed by… Row 1000 Meters BEGINNERS – SCALED DOWN VERSION OF WOD 4 rounds […]
Michelle is sporting our new boxes! These boxes are great but they will take some getting use to. Make sure you start low and build up again, away jump in the middle and jump just a little higher. When using the 30″ side be sure to put it against the wall so it doesn’t topple […]
Throw back Friday Snatch complete… Nice Emily Warm up 40 high knees 20 squats 20 mountian climbers 40 high knees 10 push ups 20 plank leg raises 40 high knees 20 flutter kicks 20 hollow rocks mobility for snatch and demo moves STRENGTH 12 Minute EMOM: Ever minute for 12 minutes complete 1 Power Snatch […]
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