Classes start at 6;00am with Sarah and finish at 6:00pm with trigger release and mobility ……. Warm up release shoulder girdle, butt and hips run 400 m 10 ps side kneeling band pulls from top.. move chest and shoulders 6 push up and hover for 3 sec do not turn turn wall sits with […]
HAPPY HALLOWEEN NO CLASSES TONIGHT DUE TO HALLOWEEN FUN! Open gym and 9:00am class running as usual Surprise wod today
Monday fun day Warm up release practise Man Maker with out weights Line drills 1:31 Man Maker Badger Crossfit 2.2K views STRENGTH Press Complex 5 sets: 3 Strict Press 2 Push Press 1 Push Jerk *rest as needed between sets WOD For time: (13 minute time cap) 6 – 9 – 12 – 9 […]
PARNTER WODS !! FUN FUN FUN Teams of 3 For Time Go in order Divide work evenly with one athlete working at a time. 150 Double Unders 120 Walking Lunges 90 Situps 60 Push Presses DUMBBELLS 30 Front Squats DUMBBELLS 15 Box Jumps 20″/24″ 1500m Row (250m at a time) 15 Box Jumps 30 Front […]
All we needed was sunglasses 🙂 Warm up Banded release for arms and legs 1x each crab walk front, side, side, backwards with a duck walk in between 6-8 tempo push ups from bottom 3/2/0 20 walking lunges with MB arm extension, keep back form hyper extending Strength 5 rds Bench Press tempo 5/0/5 […]
CF KIDS DOING THEIR THING WORK ON WEAK SKILL OR MISSED STRENGTH SUGGESTIONS 5 K RUN SKIPPING PULL UPS HSPU WOD 10 9 8 7 6 5 4 3 21 Kettlebell swings run 50 feet length of room and do 1 2 3 4 5 6 7 8 9 10 Goublet squats Finish with plank […]
Classes start at 6:00 am and finish with a trigger release class at 6:00pm…. don’t miss out! Warm up Release shoulders and hips 10 ps banded sits 10 ps towel drags 2x 10 sec lunge plus 2 hops 5 tempo pushups 3/2/3 10 hanging lat retractions Demo olympic lifts Strength Build to today’s heavy… 15 […]
CHRISTINE IS IN THE HOUSE TONIGHT TEACHING LIFTING……. YOU HAVE ASKED TO WARM UP BEFORE LIFTING AND WE ARE LISTENING. PLEASE COME EARLY TO WARM UP, 5:30PM, BEFORE THE CLASS SO YOU CAN GET MORE LIFTS IN! THIS WILL BE A TRAIL RUN SO EVERYONE YOU WILL NEED TO BE WARMED UP! Warm up Christine Girard […]
What a great time we had on Sunday!! Seriously enriched my life! Such a great Community experience and wonderful cause. Thank you everyone for coming out and participating! Warm up release with ball for shoulder girdle , butt and hips 5 inch worms with shoulder extentions 10ps mouton climbers 10 ps in lunge position partner […]
MEET TOMORROW MORNING AT GYM AT 8:15 IF YOU WANT TO CAR POOL OR MEET DOWN BY THE REGISTRATION BOOTH. LET’S ALL START TOGETHER AND FINISH AS A GROUP ! EMOM #1 9 MIN… ROTATE THROUGH 15 BOX JUMPS 15 KETTLE BELL SWINGS 10 BURPESS EMOM #2 9 MIN 14 GOUBLET SQUATS 10 […]
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