Wednesday 5/13/2015
A. Front Squat 6×5@70% of 1 RM on last set B. “light at the end of the…” 50 thrusters 95/63 40 box jump step downs 24/20 30 sq cleans 95/63 20 HSPU 500m row
Wednesday 5/13/2015 Read More »
May 2015
Kris
First wod I remember: Fight Gone Bad Short term goal: Reduce body fat Long term goal: Strong core, strong back Interesting fact: I’m a mom of two awesome boys ages 9 and 11 who live and breathe sports all year long. There is nothing better than watching your own kids kick ass in their games.
Sean and Kirby
Let’s hear it for the soon-to-be Mr. and Mrs. Bonnell! These love birds are going to be hitched this Saturday, 5/16. If you see them make sure to say congratulations! Sean and Kirby Bonnell First wod remembered? Sean: CalSue…… this was the capstone to our rugby preseason training and the beginning of my crossfit journey.
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Tara Dean First Crossfit wod I remember? I don’t remember actual full workouts from early on but I do remember how much pain I felt in my legs after first doing wallballs and incredible fear of boxjumps. Short term / long term goal? Short term would be to continue to work on my form for
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Lisa Thalhamer First wod I remember: One thing I like most about Fitness is the variety from day to day, so typically I only remember the workout long enough to get through it, and then I forget it! The only one I’ve ever quit on was the Dirty 30 in foundations when I missed on
Tuesday 5/12/2015
A. Push Press 6×5@70% of 1 RM on max reps last set B. “Oh please” 21-18-15-12-9-6-3 TTB burpees C.Tabatta weighted plank holds
Monday 5/11/2015
Member appreciation week. Look for updates and emails all this week with instructions on how to earn tickets! A.Back Squat 6×5@70% of 1 RM ME on last set B. “Nasty Girls” 3 RFT 50 air squats 7 muscle ups (or 14 burpee c2b) 10 hang power cleans 135/93
Saturday 5/9/2015
“Batman and Robin” In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once) Partner A
Congratulations Sam!
Way to go Sam! In a few short weeks she pr’d her back squat by 20# and her deadlift by 10#! Sam had lifting experience coming in so her form is great and her cardio is catching up quickly-she pr’d the med ball run and 800m run too! Not to mention she rx’d Fight Gone
Congratulations Sam! Read More »
Friday 5/8/2015
A. Deadlift 5×8 @65% of 1 RM ME on last set B. AMRAPx8 8 russian KB swings (heavy) 8 goblet squat (same bell) 8 hspu
