Congrats to Christine Girard and her new little baby girl …Alianna born April 20 weighing 3.7 lbs….. True Champ…. just like her Mother !! Warm Up: 5 Min Double Under Practice/ skipping Strength : Strict press (12×45%-8×55%-6×60%-6×65%-6×70%-6×75%) C.: Metcon (AMRAP – Reps) 15 min AMRAP 30 DU 15 wall balls 20/14 5 – 1 […]
Here the real picture without Andrew Head cut off !!!! Testing week !! complete these during the week to get your stats. These Pr and Bench mark allows you to see you are progressing and where you were and what you need to work on. This will be up on the board all week. 4 […]
Partner Workout MB WARM UP OUTSIDE 160414-Run/Toss/Pull In teams of two, complete as many rounds and reps as possible in 30 minutes of: 2 hill sprints, run together 20 Pull-Ups/rings and bands 30 Wall Ball (20/14 lbs.) E5MOM stop and hold bottom of squat for 1 min, with a straight back or on wall Team […]
Emily’s surprise party went great!! Totally a group effort pulling this off and keeping it a secret !! Not only did Emily pass her course….Emily passed as VALEDICTORIAN……definition below!!! ALL I CAN SAY IS WOW!!! a student, typically having the highest academic achievements of the class, who delivers the valedictory at a graduation ceremony. STRENGTH […]
Teen class today at 4:30 pm REST DAY FOR CFSS Weak skill for 15 min wod run 1.5 miles or row 2000m or bike 25-30 min standing up and sitting down
MOBILITY CLASS TONIGHT AT 6:00PM After a shin injury doing box jumps….Emily has overcome her fear and hit a new BOX jump PR!!! Way to go EMS!! When box jumping you have to be 100% present, can’t talk to others, look around, just focus on your move, knees to chest and visualize your landing….I also […]
1 rm snatch 5 4 3 2 1 1 1 IF CAN’T SNATCH, DUE TO SHOULDER MOBILTY OR PRIOR INJURY … … .KETTLE BELLS PLEASE !! WOD 5 rds 5 rm Bench Press 5 box jumps – use new heights from last week 20 torso twist with med ball 200 m run with med ball […]
Look back in your records from last week and try to pr 2-5 lbs a) Squat Clean & Jerk – 5 reps @ 55-60-65-70% b) Clean Pulls – 5 reps @ 85-90-95-95% 21 15 12 9 Thursters 400 m run or row
Teams of 2- 3 For Time (35 min cap) Run together. Divide work evenly with one athlete working at a time. Start at any station but stay in order. Buy-In 800m Run Then 4 rounds of (Comp & Fitness) 30 Wallballs 14/20 30 push press 20/35 30 sec plank holds with weight plate on back […]
Congratulation Emily on finishing your 2 year course in Massage Therapy…….We all thought it would never end and here we are, graduating top in your class and having no fun while you went to school, work, volunteered for search and rescue. During xmas holidays you would help build homes for the less fortunate . Your […]
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