• 150107 Wednesday

    150107 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 3-8: TnG Power Clean, Front Squat, T-Push-up, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Take 20 minutes to cycle through A1-3: A1. : 1-arm Farmer’s Carry (x 20-40/arm) A2. : Front Leaning Rest (Rings) (Accumulate 30-60s per round. ) A3. : Row […]

    Read More...
  • 150106 Tuesday

    150106 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Wall Ball, DB Press–>DB Push-Press, NGHP–>SDHP, Box Jump – Step Down Rnd 1. Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : Romanian Deadlift (30×1;3-6) A2. : Axle Shoulder Press (@ 21X1; 3-6 ) WOD Complete 4 Rounds or a […]

    Read More...
  • 150105 Monday

    150105 Monday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 4-10: Axle Front Squat, Dip, Good Morning, Toes 2 Bar (Strict Rnd 1). Strength/Skill Development A. : Axle Front Squat (8 Minutes to build to a moderately tough set of 5.) B. : 1-arm Waiter’s Walking Lunge (x 24 (Switch arms after 12). […]

    Read More...
  • 150103 Saturday

    150103 Saturday

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Back Squat, 1-arm DB Row, BTN Thruster, Rebounding (20s). Strength Development Clean and Jerk (20 Minutes to build to a max ) WOD Wish Right Now (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 50-40-30-20-10 Double Unders Complete 25 Burpees b/w […]

    Read More...
  • 150102 Friday

    150102 Friday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Back Squat, Renegade Row BSU, Wall Ball, Push-up. Strength/Skill Development Take 15 Minutes to alternate b/w A1/2: A1. : 1-arm DB Snatch ( x 3-5/arm ) A2. : Ring Push-up (AMRAP in 30 seconds ) Partner WOD Metcon (Time) Complete: 80 […]

    Read More...
  • 150101 Thursday

    150101 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Good Morning, Box Jump- Step Down Rnd 1, KBS, Rebounding/DUs-20s. Strength Development Spend 18 Minutes cycle A1-3: A1. : Deadlift (@ 30X1; 1-3 Moderately tough-Not a max.) A2. : Paused 1-arm Waiter’s Squat (@32X1; 4-6/arm ) A3. : Box Jump for Height […]

    Read More...
  • Softening Your Angel & Befriending Your Devil

    10418876_10103027328696054_4265167007600884258_n

    The voice in our head. We all have one….in fact most of us have at least two. While at times we may prefer the voices would shut up & go away the reality is the voices in our head are here to stay. Take a moment to reflect on your day thus far. What has […]

    Read More...
  • 141231 Wednesday “Fran”

    141231 Wednesday “Fran”

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTNP, Suitcase Deadlift, Axle Thruster, Pull-up/Ring-row. Strength/Skill Development A1. : Axle Shoulder to Overhead (@ 21×1; 3-4 x 4 sets. ) Utilize push-press or push-jerk. A2. : Kneeling Torso Row (@ 21X0; 3-4/arm x 4 sets. ) A3. : AirDyne Max […]

    Read More...