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SATURDAY 160430

Warm-up: Run or Row Crossover Symmetry 10 Yoga Push ups Bear Crawl Down Samson Lunges Back 10 Scorpions 15 Squats Accumulate 30 KB Swings at moderate weight 10 Burpee Pull ups   Team WoD: In teams of three, complete five rounds each, for max reps,…

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FRIDAY 160429

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 10 Dive Bomber Push ups Bear Crawl Down Crab Walks Back Handstand Practice 10 GHD Situps Banded Shoulder Stretch   Strength: Five sets of… Push Press x 5 reps Rest 2 minutes   WoD: Five rounds…

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Breakfast Sweet Potato Hash

This is one of my all time favorite breakfast recipes….it may change your life.  We make it Saturday or Sunday mornings, but when we make it we double batch it for leftovers during the week.  Try it out and let me know how you like…

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THURSDAY 160428

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 15 Supermans Calf Stretch on Rig Inch Worms Down Zombie Walks back Accumulate 2 minutes Skipping Rope (Singles, Doubles, Triples) 15 Squats 20 Good Mornings 10 Matrix Turns   WoD: Every minute, on the minute, for…

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May Athlete of the Month: Elizabeth “Betty” Kleid

When did you start doing CrossFit? October 2013 Favorite WOD? I love a good partner WOD. Least Favorite WOD?  Easily 14.5! (Or Annie… She was my first introduction to A.C.R.!) Favorite Lift?  Cleans, cleans, cleans! Any kind of clean! Least favorite lift? Snatch Tell us a little…

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WEDNESDAY 160427

Warm-up: Run or Row 15 Leg Swings Zombie Walks Down Samson Lunges back 15 Squats Spiderman Crawl Down Duck Walk Back Banded Hip Distraction 20 Banded Good mornings   Strength: Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @…

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TUESDAY 160426

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 10 Dive Bomber Push ups 10 Scorpions Straight Leg Bear Crawl Down Crab Walk back 15 Slow Squats Handstand Practice   Skill: Two sets of for reps… 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds…

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SATURDAY 160423

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 15 Supermans 10 Scorpions 15 Squats 10 Dive Bomber Push ups Samson Lunges Down Zombie Walks Back Warm up movements   WoD: Complete as many rounds and reps as possible in 6 minutes of: 10 Pull-Ups…

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FRIDAY 160422

Warm-up: Run or Row Crossover Symmetry 15 Hollow Rocks 15 Supermans 15 Squats Samson Lunges Down Bear Crawl Back 12 High Box step ups 10 Yoga Push ups   WoD: Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (32/24 kg KBs in…

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