Enlarge imageRandy and Mike M making HUGE gains with their (100) pull-ups.Focus: Cardio Warm-up: DB Warm-upDB Deadlift, DB Squat, DB Shoulder Press and Push-upN reps per minute where N is the number of minutes elapsed. For example, 1 rep in the first minute, 2 reps in the second minute, etc. […]
Enlarge imageJason overhead squats.Enlarge imageRandy overhead squats.Enlarge imageMatt H. and Lori on the Big Wheel. A quick note about work: Work is simply the measure of moving a certain amount of weight over a specified distance (for instance moving a pound a foot). You may have noticed that height positively […]
We now have couples pricing! My definition of a couple is someone you know well enough to sort out money issues. In addition, we now have a coupon for people in community service (LEOs, Firefighters, Military, First Responders, etc). Ask for details in class. This an article footer
Enlarge image6 pm class: Lynette and Tim mid way through a blistering round of Fran.Enlarge image7 pm class doing FlowFit.Focus: Interval Warm-up: 6 x FlowFit (FlowFit DVD) Skill/Specific Warm-Up: With a partner, each athlete must do 3 rounds of 15 reps of each exercise. Rest 1 minute be tween rounds.Kettlebell […]
Enlarge imageRandy and Mike M. starting along week of push-ups and pull-ups.Enlarge image& pm class working their way through JT. Focus: Strength Warm-up: 5 rounds of running 200 M and dynamic warm-up moves Skill/Specific Warm-Up: Overhead Squat6, 5, 4, 3, 2, 1 (inc. weight each set) WOD: JT – 21, […]
Congratulations to Michelle Santilhano, who finished the Ultraman event over the Thanksgiving weekend! Also if you are like to run but your training has plateaued, check out this post by a CrossFitter in OK… “…Everyone at the races always ask how I train and how many miles I put in […]
Enlarge imageShristi with a push press 1RM of 35 kg! Enlarge imageI knew Simona could do it too, great job! Enlarge imageNot a great picture but I love the juxtaposition of bling and hard work. Again, to paraphrase Lynette, “there is no reason not to look good.” I think everyone […]
Enlarge imageBreanne brings The Heat!Enlarge imageSeated but not resting.Enlarge imageWould you believe this Kurt’s first day doing overhead squats! Focus: Cardio Warm-up: 5 x FlowFit (FlowFit DVD) Skill/Specific Warm-up: KB practice WOD: 5 rounds, one minute each exercise with 1 minute rest between roundsPartner Wall BallWalking one-armed med ball pushSeated […]
Enlarge imageStarting out the second lap.Enlarge imageMike, Jason and Breanne after the second overlook, almost done with the hard part…Enlarge imageThe second overlook, this would be a good place to stop and catch your breath…Enlarge imageWhat was the saying, “There’s no point in not looking good.”Enlarge imagePrascilla and Lynette finishing […]
Enlarge imageEnlarge imageFocus: Cardio/Interval Warm-up:Med Ball warm-upMed ball Big Wheel WMV (5.3 MB) Skill/Specific Warm-Up: Review exercises for WOD WOD: Man Overboard!Row 500MPush-upsSumo Deadlift High PullPush PressKB SwingWall Ball While one person rows 500 M, the others are performing the appropriate exercises until the rower completes his/her task. When the […]