Enlarge imageStarting off the first lap of the workoutEnlarge imagePatrick, myself and Ryan working through the first lap at the top of the hill (photo by Matt C.)Enlarge imageSecond lap of the workout pull-ups.Enlarge imageRyan, Matt C. and Patrick in the second lap of the workout. Saturday – 12/01/2007Focus: Cardio […]
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 […]