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THURSDAY 170601

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… 200m Jog Spiderman Crawl Down Broad Jump + 2 Squats Back 15 Waiters Bows   Strength and Skill: Four sets of: Front Squat x 3-5 reps @ 3 sec descend Rest 20 seconds Strict…

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WEDNESDAY 170531

Warm-up: Individual… Row 500m Crossover Symmetry Banded Lat Stretch Group… 15 Dislocates 15 OH Squats with PVC 10 Ring Rows High Knees Down Butt Kickers Back Snatch Review   Strength and Skill: Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2…

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TUESDAY 170530

Warm-up: Individual… Assault Bike 2 minutes Crossover Symmetry 10 Yoga Push ups Group…. 15 Dislocates 15 Good Mornings Bear Crawl Down Butt Kickers Back   Strength and Skill: Four sets of: Single-Arm Dumbbell Row x 6-8 reps @ 2 sec descend Rest 60 seconds L-Sit…

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MONDAY – MEMORIAL DAY

Warm-up: Individual…. 400m Run 10 Yoga Push ups 15 Dislocates Group…. 200m Run 10 Jumping Spiders 15 Squats 10 Push ups   Fitness: For time: 3/4 mile run 100 Ring Rows 150 Push ups 200 Squats 3/4 mile run   Performance: “Murph” For time: 1…

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Is your kitchen as clean as you think it is?

So you like to think you’re a person who takes pride in sanitation and home hygiene? Sad news: You might be fooling yourself! A new study published in Food Protection Trends and the Journal of Food Protection (http://jfoodprotection.org/doi/abs/10.4315/0362-028X.JFP-16-354?af=R&code=fopr-site) that looked at 100 homes discovered pretty…

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SATURDAY 170527

Warm-up: Individual… Bike for 2 minutes Crossover Symmetry 15 Leg Swings Group… 400m Run 20 Waiter Bows Spiderman Crawl Down High Knees Back   Fitness: With a Partner for time: 100 Goblet squats 150 Bar hops 80 wall-ball shots 30 Strict Pullups 80 wall-ball shots 150 Bar…

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FRIDAY 170526

Warm-up: Individual… Row 5oom Crossover Symmetry 15 Hollow Rocks Group… 15 Dislocates 15 Good mornings Musical Wall Balls for Fun Friday   Skill Work: 10 minutes of goat work.  pick 2 skills to practice over 10 minutes.   Fitness: Three rounds of: Row 500/400 Meters…

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Are you addicted to exercise?

CrossFit Games star Patrick Vellner—the bronze medalist from last year’s Games—said many high-level CrossFit athletes he knows seem to think more, more, more training is always better. “It has almost become sort of a pissing contest between a few athletes to see who can do…

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How to be fit for life

Our intention for all our clients is simple: To help you gain fitness that you maintain for life. Much of this comes down to what we call general physical preparedness (or GPP). This essentially means being prepared for anything physical life throws your way—both the…

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THURSDAY 160525

Warm-up: Individual… Row 500m 15 Leg Swings 15 Good Mornings Group… 10 Perfect Stretches 10 Jumping Spiders each side 15 Squats   Skill and Strength: Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1…

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