Thursday Aug 1, 2019

Reminder: Gym BBQ and Softball game are set at Airport Park Fri Aug 16, 2019 6pm. Sign up sheet for Potluck side dish will be available at the front desk.   Warm Up: Partner Med Ball Toss then group Calf/Ankle Stretch SKILL:  Straight Leg RDL, Light 5 rep alt with 100m Farmer Carry building AHAP…

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Wed July 31, 2019

CFLCV Summer BBQ, Fri Aug 16, 2019 6pm at Airport Park, Join us for a family friendly Softball game or just bring your family for some grub. RSVP to [email protected] Warm Up: Short Track followed by 2 rounds, 100m Run, 10 banded side shuffle, 10 jump lunges, 10 banded pass thru’s SWOD: Front Squat 5…

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Tuesday July 30, 2019

Reminder to our member’s. Download your push press app in the Google Play Store, or the Apple Store for FREE! Contact your coach if you need assistance with your log in and passwords. If you haven’t already, please start using the reservation system to notify your coach of attendance. Warm Up:  Couch Stretch 30 sec…

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Monday July 29, 2019

Warm Up:  3 rounds Box Jump Ladder 30 sec HS Hold 100 m Farmer Carry 10 crosshacks Then group hip stretch SWOD: Back Squat 8×3 (across) Alt with 8 superman/hollow rock holds WOD: “Pet Rock” 1600m Row 20/20 Wall Balls (20/14) 30/30 Push Ups 40/40 Knees to Elbows 50/50 Sit Ups 60/60 Box Jumps (24/20)…

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Saturday July 27, 2019

HERO WOD Week #7 Coach Tyler Beck Coach Tyler Beck joined us several years ago from CrossFit Post Falls, you can see Coach Tyler helping out with morning classes and chasing around his 17month old daughter Chalis. If you check with anyone from the 6am class, they will be sure you know that “Cha” rules…

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Friday July 26, 2019

Warm Up: Short Track followed by 3 rounds 200m Run, 5 burpees, 10 push ups, 15 airsquats Skill:   5 sets Front Rack Loaded Lunges (AHAP) 5 Strict Pull Ups 10 Candlesticks WOD:  Bar-Facing Grace 30 Clean and Jerks (135/95)   Mindset:  “Self Love will literally help you solve all your problems”

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Thursday July 25, 2019

Warm Up:  2 Rounds 200m Run 15 Goblet Squats 10 Burpees to 6in Target then group shoulder stretch SWOD:  Split Jerk 6×3 *build to 70% working on technique before weight WOD:  3 Rounds 30 Sit Ups 20 Push Press (95/65) 10/7 Cal Row rest 2min between rounds Mindset:  “Get in the habit of asking yourself,…

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Wed July 24, 2019

Warm Up: 3 rounds 25ft OH Walking Lunge 20 Cal Row then group mobility SWOD:  OHS 5×2 building to 80% WOD:  WOD: (15-20min) 50′ HS Walking 30 Power Cleans (95/65) 90 Double Unders 50′ HS Walking 20 Power Cleans (95/65) 60 Double Unders 50′ HS Walking 10 Power Cleans (95/65) 30 Double Unders   Mindset: …

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Tues July 23, 2019

Warm Up: 10min Amrap 4 strict pull ups 8 jump squats 12 lunges 24 single unders SWOD: Bench 10 singles at 75% 1 rep alt with Max Height Box Jump between singles WOD: 10 Rounds 1 Thrusters (135/95) 2 Rope Climbs 3 Strict HSPU  

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Monday July 22, 2019

Warm Up:  Group KB followed by Group Hip Stretch SWOD:   Back Squat 5×3 building *not over 85% max WOD:  7 Rounds 100m Sprint 35 Double Unders rest 30 sec between rounds *scale to 70 single unders PWOD: 4 rounds for time 10 KB Side Lunge 10 SuperMans 200m Jog Mindset: “If you don’t like…

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