10/02/2013

Main – CrossFit Warm-up Warm-up (No Measure) Mat to Mat: Bear Crawls Crab Walks Skill 5 Min Handstand/ Kick-up Practice Mobility 2 Min Stations (1 min per side): a) Banded Overhead Distraction b) Overhead with External Rotation Bias c) Super Front Rack Weightlifting Shoulder Press (5-5-5-5-5) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, […]

Read More

10/01/2013

Main – CrossFit Don’t forget to sign into class! If you have not received an e-mail from Wodify please see a coach so we can get you setup. Warm-up Warm-up (No Measure) 2 Rounds: 800m Run 20 Wall Balls Skill High Hang Squat Clean Metcon Metcon (AMRAP – Reps) 5 Rounds (:30/:30 Rest) Burpees Plank […]

Read More

9/30/2013

Main – CrossFit Day 1! Warm-up Warm-up (No Measure) 5 Min Row 3 Rounds (45#): 8 Deadlifts 8 Hang Power Cleans 8 Push Press 8 Back Squats Weightlifting Back Squat (5-5-5-5-5) 20 Min to Establish High Bar Back Squat Metcon Front Squat Fran (Time) 21-15-9 Front Squat (95/65) Pull-ups

Read More