Archive for June 2019

Warm Up:   2 Rounds, 500m Row, 15 Banded GM’s, 15 Romanian DL, 15 Snatch Grip Push Press, 15 Snatch Balance then, Group PVC SWOD: 12min EMOM 2 Low Hang Snatch WOD:  115/95 Cal Row EMOM 3 Burpees Mindset:  Quit worrying about the “how.”

Warm Up: 4 rounds, 30 sec banded Glute Activation, 10 banded side shuffles, 10 push ups, 200m jog then Group PVC SWOD:  Strict Press 2×10 Building Push Press 2×5 Building Push Jerk 2×2 Building *Score on the board is Jerk weight WOD: For Time 15-12-9-6-3 Hang Power Clean (115/75) Push Jerk Toe to Bar Mindset: …

Warm Up:   3 Rounds, 10 Band Pull Aparts, 10 Single Arm KB Press, 10 KB Lunge, 10 Goblet Squats SWOD:  Back Squat 3 rep building, then decrease to 50% for 3×10 WOD:  10min AMRAP 10 Alt Pistols 14 Lat Bar Burpees 10 Deadlift (185/125) Mindset:  “Happiness depends on your mindset and attitude.”

Happy Father’s Day to all our dad’s in and out of the gym. We appreciate you.      

Hero Saturday Week 3: Coach Brenda McKenzie, owner and counselor of Sequoia Counseling Center. If you want to get up and weightlift with Coach Brenda, you better be an early bird because you can usually find her snatching in the wee morning before coaching classes.  Surprisingly for such a quiet person, you can catch Coach…

Warm Up: 3 rounds CrossFit followed by Group Stretch Skill: 3 rounds 2 Sled Push (down and back, building weight) 50′ HS Walking attempts 10 Ring Dips WOD: “Tabata” Slam Balls Burpees Sit Ups Lunges *20sec on 10 sec off for 4 rounds each movement   Mindset:  I have learned that friendship isn’t about who…

Warm Up: 3 Rounds, 100m Farmer Carry (light) 12 Burpees to 6in Target, 10 Ring Rows, then Short Group Track SKILL:  3×10 Pause Squat with Odd Object (2 sec pause at bottom) 3×10 Hip Extension 3×10 Weighted Sit Up WOD:  Every 5 min for 20min 60 Double Unders 15 Wall Balls 15 Box Step Overs…

Warm Up:  3 Rounds, 15KB Swings, 10 Single Leg KB Deadlift, 200m Jog then Group Dynamic Stretch SWOD: Deadlift 3×3 Building WOD:  5 Rounds, 10 Power Snatch * 12 Toes to Bar *Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/85lbs, 155/95lbs Mindset:  “Everyone you meet knows something you don’t, learn from everyone.”

Warm Up: 3 rounds, 100m Jog Forward, 100m Jog Backward, 5 Strict Pull Ups, 10 Russian KB Swings, 15 Band Pull Aparts SWOD: 3×12 Deficit Push Ups alt with 5×5 Narrow Grip Bench Press WOD: For Time 1k Row 150 air squats 1k Row PWOD:  Group Chest Stretch Mindset:  “If you want to change your…

Warm Up:  5 min Group Stretch, then 3 rounds 8 ring rows, 10 empty bar strict press, 10 airsquats, 200m run SWOD:  Strict Press 2×10 building then, 3 reps every 3min for 12min, building WOD: For time 500m Row 10 Thrusters (95/65) 6 Bar Muscle Ups ( 9 C2B,  12 Pull Ups ) 400m Row…