Archive for September 2019
Tuesday Oct 1, 2019
Warm Up: 3 Rounds 3 Strict Pull Ups 6 Push Ups on Knees 9 Candle-Sticks 12 Cal Row, then 1 round 3 Kip Pull Ups 6 Push Ups on Toes 9 Toe to Bar 12 Cal Row WOD: 3 Rounds 12 Single Arm DB Clean and Jerk (50/35) 500m Row 11min Time Cap SWOD: …
Read MoreMonday Sept 30, 2019
Warm Up: 3 Rounds CrossFit, 10 reps Pull Ups, Push Ups, Sit Ups, Air Squats then Group Hip Stretch SWOD: Deadlift 7rep building alt with Strict Press 5 rep building WOD: Every 5min for 15min 15 Deadlift (225/145) 9 HSPU 200m Run
Read MoreSaturday Sept 28, 2019
Look for more information about our Fall Nutrition Challenge via FB or previous post’s. Sign up now. We start Tue Oct 1, 2019 Saturday 9am with Coach Russ! Sign up for class via your Push Press App. Warm Up: 3 rounds, 30sec Rope Smash Box Jump Ladder Agility Ladder 100m Farmer Carry WOD: Teams of…
Read MoreNutrition Challange Oct 1st – Nov 10th
Nutrition Challenge: Calories In Calories Out, How well do you know your body? Oct 1- Nov 10 $30.00 for Members. $50.00 for Non-Members The goal is to learn what your body needs to perform at the level you intend but also lose weight. Hence Calories In.. Calories Out. You need to be in some form…
Read MoreFriday Sept 27, 2019
Warm Up: Group Track SWOD: 4×12 Walking Lunge, Building 4xMax HSPU 4×6 Superman Hollow Rock holds WOD: “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 AirSquats 20min Time Cap Mindset: Know your limitations and then defy them…
Read MoreThursday Sept 26, 2019
Warm Up: 3 Rounds 10 reps each, Vups, Burpees, Lunges, AirSquats then Group Stretch SWOD: Sumo DL 4×4 building alt with Bench 4×4 building WOD: 1000/850m Row 800m Run then Max DB Snatch in time remaining (45/25) Mindset: New Mindset! New Focus! New Intentions!
Read MoreWed Sept 25, 2019
Warm Up: 2 Rounds 10 Push Ups 30 Sec HS Hold 400m Run then Group PVC SWOD: 12min EMOM Power Snatch + Snatch building WOD: 5 rounds 25 Wall Balls (20/14) 200m Run Rest 1min between rounds 15min Time Cap Mindset: The price of greatness is your responsibility!
Read MoreTuesday Sept 24, 2019
Wed Sept 25th, at 5:45pm we will have a quick and informal nutrition challenge meeting. If you have questions this is a great time to come. Anyone unable to make it can email of FB message us any questions they have. Next Yoga Class is Tues Oct 1, at 730pm Warm Up: 5 Rounds 30…
Read MoreMonday Sept 23, 2019
Warm Up: 4 Rounds 200m Run with Plate 10 Banded GM 10 Banded Side Shuffle 10 Banded Air Squat SWOD: Front Squat 10 rep building WOD: 21-15-9 Cal Row Toes to Bar Push Press (75/55) Rest 2min 800m Run
Read MoreSaturday Sept 21, 2019
9am Class with Coach Wade. Please register children in need of childcare in your app, under classes. Nutrition Challenge begins Oct 1, 2019 Information is in your app under Plans. Current Members use your app for discount. None Members are Welcome and encouraged to participate. Cash Prizes.. Accountability and a chance to learn about yourself.…
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