Focus: Interval Warm-up:Medicine ball throwsMed Ball Big Wheel [WMV]3 x 12 Wall ball Skill/Specific Warm-Up – Jump Rope:Work towards Double Unders and/or High steps WOD – 5 Rounds with 2 minutes rest between rounds:5 x Shoulder Press5 x Push Press5 x Push Jerk/Split Jerk This was pretty brutal. Sorry no […]
Enlarge imageMoe, Katie and DC doing the farmers walk.Enlarge imageDecember will be a month of focusing on building strength mostly with deadlifting but also with squats and all the pressing movements. Focus: Interval Warm-up: Jumping CrossFit2 rounds, 10 reps per round500 M RowJumping pull-upsJumping dipsSit-upsGood MorningsOverhead SquatsSamson Lunges Skill/Specific Warm-Up: […]
OK, Eva T fans, here is your chance, the 2008 with EvaT calendar features inspiring photographs of Eva T training, skiing, surfing and more. This an article footer
Enlarge imageMany thanks to Matt for installing the dip bars and to Patrick and Ryan for helping make sand bags. This an article footer
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, […]