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TUESDAY 160301

Warm-up: Run or Row 15 leg swings Duck walk down Spiderman crawl back 15 squats Pigeon Stretch each side Warm up back squat   Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 –…

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March Athlete of the Month: Lee Fraser

When did you start doing CrossFit? Almost 4 years ago. Favorite WOD? Grace Least Favorite WOD?  Tabata Hollow Rocks Favorite Lift?  Snatch or Back Squat Least favorite lift? Strict Press Tell us a little bit about yourself (family, job, sports, military, interests, etc.). Vickie and…

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MONDAY 160229

Warm-up: Run or Row Crossover Symmetry 10 Yoga push ups 10 Scorpions Bear Crawl down Inch worm back 15 Hollow rocks 10 GHD Situps   Skill: Every 2 minutes, for 12 minutes: Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls…

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Why are CrossFit people CRAZY???

Have you ever met someone who just started utilizing functional fitness (CrossFit) as their new fitness outlet?  If so, you probably did not have to ask them about it….they likely told you already!  They likely went off on a large tangent that you were trying…

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SATURDAY 160227

Warm-up: Row or Run Crossover Symmetry 15 Hollow rocks 10 Yoga Push ups 15 KB Swings 10 GHD Situps Samson Lunges down Inch worms back   WoD: 3 Rounds for Time: Row 500m 20 Russian Swings (70/53) 20 Hand Release Push Ups   Rest 4…

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FRIDAY 160226

Warm-up: Row or Run Accumulate 30 Russian swings Crossover Symmetry Banded Lat Stretch Backwards Bear Crawl Down Samson Lunges back 8 Burpee Pullups 20 High Box step ups Handstand work   WoD: Workout 16.1 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters…

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THURSDAY 160225

Warm-up: Row or Run Crossover Symmetry 20 Banded Good mornings 10 Bird Dogs each side 15 hollow rocks Duck Walk down (weight in heels and not on toes) Inch worms back Handstand practice   Barbell: Take 10 minutes to practice Jerk Footwork and Jerk Technique…

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WEDNESDAY 160224

Warm-up: Run or Row Inch Worms down Samson Lunges back 10 Yoga push ups 15 matrix turns 20 banded good mornings 30 Double Unders or 60 singles   Strength: Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps…

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