Enlarge imageDavid and Mike M. finishing strong again.Enlarge imageSylvi, Jason and Ryan slaying dragons. 🙂Focus: Strength Warm-up:Medicine ball throwsMed Ball Big Wheel [wmv] Skill/Specific Warm-Up: Overhead Squat Basics…[wmv][mov]Overhead Squat Elements [wmv][mov]Overhead Squatting Safely [wmv][mov] 10 x OHS with dowel2 x 5 x warm-ups5 x 3 x Working up to 60 […]
Enlarge imageMike and David at the 4 pm class.Enlarge imageLynette goes hard all the time, every time, very inspiring.Enlarge imageDan has made huge improvements in his OHS lately! Focus: Intervals Warm-up: 1 round CrossFit Warm-upRow 500 M15 x Pull-ups15 x Dips15 x Sit-ups15 x Good Mornings15 x Overhead Squats15 x […]
Enlarge imageFirst lap up the hill.Enlarge imageIt looks like everyone is just standing around but really they resting after some pretty tough intervals.Enlarge imageSecond round of push-ups.Enlarge imageMike leading the group down to the pullup station.Enlarge imageGroup 1 finishing the workout.Enlarge imagePlease be careful when box jumping, ‘nuf said. Focus: […]
Enlarge imageMo wall balling.Enlarge imageDavid outside and DC inside.Enlarge imageMo has only been to class a few times and already has a pretty sweet OHS, he is going to be dangerous! Focus: Interval Warm-up: Med ball Against wall – 3 rounds30 sec Rotation Wall Ball each side30 sec Wall ball […]
Enlarge imageMatt and Lori showing the bottom and top of a front squat.Enlarge imageDan and Prascilla front squating.Enlarge imageTeam 7 pm mid-WOD. I named this workout to honor my step-father Avery’s birthday.Focus: Strength Warm-up:Med Ball warm-up3 x 12 x Med Ball Cleans Skill/Specific Warm-Up: Front Squats2 x 5 warm-up4 x […]
Enlarge imageCurt and Lynette modeling up and down positions for push-ups.Enlarge imageTeam 7 pm warming up. Focus: Interval Warm-up:Row 500 M10 x each – pull-ups, dips, sit-ups, good mornings, overhead squats, Sampson stretches. Skill/Specific Warm-Up: DB Warm-up for 7 rounds: DB DL, DB Squat, DB Push Press, Push-up (1 on […]
Enlarge imageTeam 7 pm did barbell thrusters. Focus: Interval Warm-up:Run 400 MTorso twists, leg swings, 2-arm circlesRun/Row 400 M20 x sit-ups, back ext., lungesRun/Row 400 M Skill/Specific Warm-Up: 2 rounds of 10 each – dips, KB swings, Ball Slam, Thrusters WOD: 3 rounds with 2 min rest between rounds:12 x […]