Start your day off with Rachel ……6:00am class Happy Monday and HAPPY BIRTHDAY SUMMER…. 19 years old ! You have been crossfitting for 5 years now and you are all of our child at CFSS…. WE LOVE YOU. Warm up run 400 m then repeat 2x 10 ps SL sits to box use band around […]
Lifting tonight Warm up 400 m run 2 min skip then 2x 10 ps SL good morning with dowel, keep non standing leg engaged Yielding ISO holds in lunge position set clock for 20 sec per side. 10 inch worm with push ups warm up for the clean 10m EMOM – 5 ps SL […]
Warm up 400 m run 2 hill sprints 10 sec. 100 SS 2x lengths of room death jumps 1ps – 15 sec hold lunge position, keep 90 degrees, everything is tight and hold and squeeze review snatch and release arms and ankles STRENGTH or kettlebell swings SNATCH, look in your books Every 2:00 […]
Kids class… keeping core tight while balancing beanbags, if they drop 5 burpees……….Kids were really good at not letting them drop!…..Lets see how good the adults are ???? Weak skill or Missed strength wod in Partners EMOM bear crawls x 2 lengths of room with bean bags or weight or ad mat – […]
Lifting tonight….. Missing you Kelsey and Tony Warm up 200 m run 10 ps renegade rows using bands, pulling back while in plank bear complex with very light bar 5rds Banded leg walks 2x room 1 min – Banded wall squats, imprinted spine and thumbs moving up wall 5 ps Banded arms 3 position, […]
BC Day Long Weekend Hours: Friday – Regular Hours Saturday – Regular Hours Sunday – Closed Monday – Closed Have a great long weekend, CrossFitters! Don’t forget sunscreen!
These are the workouts the crossfit athletes are doing over the next few days. Competing is not for me but I sure appreciate what these athletes did to get here and love watching! Athletes who get to the games are all winners in my eyes! THURSDAY RUN SWIM RUN Run 1.5 miles Swim 500 meters […]
PARTNER TRAINING Teams of 2 For Time (40 min cap) Run together. Divide work evenly with one athlete working at a time. OTHER ATHLETE MUST HOLD WALL SQUATS OR HANGS FROM RIG WHILE WAITING FOR TURN Start at any station but stay in order. Buy-In double block run with partner passing mb Then 5 […]
Warm up 400 m run banded leg release banded upper body release review Cleans, Front S and Push Press Strength O/H Squats 5 5 5 5 5 – If O/H squats do not work please do back squats …..Tempo 1/0/1 ME plank walkouts…..oh what fun….. tight core please and pulling up METCON 7m AMRAP 3 […]
Looking good Joanna weak skill or missed Strength metcom 3 min assault bike 3 min rowing 3 minutes burpees 3 min skipping 1 block run repeat! or death by plank ??? YOU KNOW I LOVE MY JOB!
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