Enlarge imageLynette and the boys busting out round 1.Enlarge imageMatt, Jason and Janice early in the workout.Enlarge imageCheckout the body position on Matt and Jason during round 5! It looks like they are just getting warmed up, strong work! Focus: Cardio Warm-up: DB warm-up (DB DL, DB Squat, DB Shoulder […]
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 […]
Enlarge image Enlarge image Enlarge image Five rounds for time:Run 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball No videos because we didn’t do like they do in the videos, we’re rebels… 🙂 This an article footer
Enlarge image Occasionally, even business parks have a good sunset. This an article footer