Friday 12.8.17
Birthday Bash IX Saturday December 9th From 9am-12pm come Celebrate 9 years of bettering lives one person at a time. Friday 12/8 No 7pm Class Saturday 12/9 No Classes Essentials: A. 18min Box Squat to Parallel Build to a heavy Single -then- With 20-30lbs less than your heavy single perform 3 Sets Box Squat x […]
Thursday 12.7.17
Essentials: A. 14min EMOM 1. Row x 1min @ 800/600 cal per/hr pace 2. Wall Ball x 15 reps *Each row increase pace by 50 cal per/hr so ending pace will be 1100/900 cal per/hr Rest 2min 14min EMOM 1. Bike x 1min @ 60/50 rpm pace 2. Kettlebell Swing x 15 reps B. Mobility […]
Wednesday 12.6.17
Essentials: A. 7 Sets 10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Single Arm Kettlebell Overhead carry Per Arm On the 2min Or ADAPT B. 3 Sets Run x 200 meters Overhead Squat x 12 reps *Recover 2min* **Recovery should be active on the bike or rower, do not stop the recover until […]
Tuesday 12.5.17
Essentials: A. 9 Sets Strict Double Kettlebell Press x 5-7 reps On the 2min Mark B. Yearly Bench Mark ‘Double Trouble’ 5 Rounds For Time: Thruster x 15 reps Single Under x 50 reps Fitness: A. Split Jerk In 18min Build to 80% for a single -then- Perform 10 singles @ 70% B. Yearly Bench […]
Monday 12.4.17
Essentials: A. Deadlift 8min to build to 80% for 1 rep -then- 8min to complete 3 sets Deficit Deadlift x 9 reps @65% *Min Rest between Sets of 1min B. For Time: 1-2-3-4-5-4-3-2-1 Burpee Box Step Over Man Maker Fitness: A. Deficit Deadlift 8min to build to 80% for 1 rep -then- 8min to complete […]
Saturday 12.2.17
Essentials: Crossfit Lift Off A. 12min to Find 1 RM Snatch -3min Transition- B. 12min to Find 1 RM Clean and Jerk -5min Transition- C. 12min AMRAP Jumping Pull Up x 25 reps Row x 50 cal Overhead Squat x 100 reps 45/35 Box Jumps or Step Ups x 50 24/20 Jumping Pull Up x […]
Friday 12.1.17
Essentials: A. 5 Sets For Quality Med Ball Clean x 1min of work On the 2:30min B. 12min EMOM Box Squat at Parallel x 2 reps light load C. 3 Sets 7-12 Lying Leg Lifts + 30sec Side Plank Hold per side On the 3min Or ADAPT Fitness: A. 5 Sets Squat Clean + Squat […]
Thursday 11.30.17
Essentials: A. 3 Rounds Not For Time: Advanced Rehab 1 Movement x 10 reps Bear Crawl x 50 ft Advanced Rehab 2 Movement x 10 reps Straight Leg Bear Crawl x 50ft B. Teams of 2 (preferably male/male or female/female) 13min AMRAP Wall Ball x 23 Knee Ups x 23 Dumbbell Thruster x 23 35/20 […]
Spotlight Athlete: Bob Sawyer
Name: Bob Sawyer Age: 50 Occupation: Director of IT Services / Freelance Web Guy Which class time do you usually attend? Depends on schedule; currently 7pm Tue/Thu and occasional Saturdays. Favorite WOD: Anything without thrusters! Favorite CF Movements: Anything where I can use my height to my advantage — rowing, wall balls… but I also […]
Spotlight Athlete: Margie Mallow
Name: Margie Mallow Age: 63 Occupation: Admin. Asst for byFaith Magazine & the Administrative Office of the PCA Which class time do you usually attend? 5 pm. Favorite WOD: Just about anything that does not require a lot of running or wall balls. Favorite CF Movements: deadlift, back squat 3RM Back Squat: 100 1RM Deadlift: […]