Monday October 9 2017
Thanksgiving Long Weekend Hours Thanksgiving Long Weekend Hours: Friday: Regular Hours Saturday: Regular Hours Sunday: Closed Monday: Closed for classes (Open gym in the am ) Happy Thanksgiving, CrossFitters!
Author: CrossfitSS
Tuesday October 8 2017
Partners wod …. fun fun fun Surprise ……I love surprises don’t you ??
Saturday October 7 2017
NOW THIS IS WHAT PARTNER TRAINING IS ALL ABOUT……MATCHING OUTFITS WARM UP SURPRISE …. YOU GUYS KNOW I LOVE MY JOB …..RIGHT?? 6 min AMRAP wod 1 25m/50m/100m Sprint 7 DB Thrusters (35/25)MW 6 min AMRAP wod 2 bar hangs 10 DBELL hang power cleans 30 sec squat holds 6 min AMRAP wod 3 […]
Friday October 6 2017
FUN FUN FUN !!! way to go Vince and Mark Warm up Release work on shoulder , butt and hip flexors and forearms 10 MB cleans 10 depth jumps 10 sp S L sits and 10 banded clam in side plank warm up for clean Strength Back rack box step up 5×5 ps 2 burpee […]
Thursday October 5 2017
Kiddo class today at 3:30pm ….playing the stick …. such fun ! weak skill or missed strength Training WOD: 20 min EMOM -15/12 cal row/ shwinn assault bike/ 200 m run -15/12 burpees Accessory work: 10 reps of each 5 rounds dips d/b side raise barbell curls calve raises
Wednesday October 4 2017
Release tonight at 6:00pm and first class of the day is at 6:00am …….Happy Wednesday OLYMPIC WEIGHTLIFTING 5m EMOM Snatch + 2 OHS 2m Rest 5m EMOM Snatch SKILL WORK Overhead Squats & Progressions METCON 15m AMRAP 300m Row 5 Hang Power Cleans (115/85) 7 Front Squats 9 Box Jumps ADVANCED 15m AMRAP 300m […]
Tuesday October 3 2017
Lifting Tonight with Lovely Coach Rachel Warm up Fun Stuff 6m EMOM Alternative to Lifting is Kettlebell swings and jump squats 2 Hang Power Cleans + 1 Jerk, no split -2m Rest- 6m EMOM 1 Power Clean 1 Clean & Jerk split METCON 21-15-9 Power Cleans (185/135) (135/95)MW 50-50-50 100-100-100 Single Skips Double Unders […]
Monday October 2 2017
This is Janice perfecting her snatch at Christine Girard’s workshop on Saturday !! Great job Janice, that is not how your snach looked like when you came in amazing finished product! Warm up roll shoulder girdle roll butt and hip flexors 10 lat pulls ups on rig 5 tempo push ups 3/0/3 10 ps […]
Saturday September 30 2017
10:00am class today is rescheduled to 8:00am CHRISTINE GIRARD’S BEGINNERS WORKSHOP TODAY FROM 9-12PM. CLASS WILL BE HELD AT 8:00AM – 9:00AM
Friday September 29 2017
Jas and Zusana …. these girls are strong! Warm up Line drills outside practise squats with 3 point dowels then Bring sally up song with squats. Demonstrate push press and Hang power cleans STRENGTH Push Press if you have shoulder issues PLEASE USE DUMBBELLS 5 – 5 – 3 – 3 – 3 […]