Lou getting a little help from Brendan on the transition of the Muscle-Up. She’ll be crankin’ em out strict as possible in no time flat! Pre-WOD Tabata AbMat Sit-Ups Score is lowest scored round WOD (Jackie’s Choice!) 7 Rounds for Time: 7 Thrusters 85/135# 7 Burpees Post-WOD Tabata AbMat Sit-Ups Try to get the same …
Read more »Jackie throwing a barbell around like it’s a toothpick! WOD: 3 Rounds: 25 Box Jumps 7 Strict Muscle-Ups 25 KBS 7 Strict Muscle-Ups * A strict muscle-up is all the way up and all the way down without dropping off the rings from the top and without a kip getting up.
Read more »Jonathan West and his Cutie Daughters ALL starting their Saturday morning right… With a Great WOD! Warm-Up of the Week: – 600m Run – 4 Rounds of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Squats) Use a different variation for each round…. L, Strict, Weighted, Kipping Pull-Ups.. Strict, Weighted, Ring, Handstand Push-Ups, Overhead (Weighted & PVC), …
Read more »Nick Blauer getting it done at our house before he moved to Cali! 7 Rounds – 5 Squats, 7 Pull-Ups (On Carpet), 10 Squats ! No Gym? Get Creative like he did! Nicky.. We Miss You Already! Enjoy SoCal! WOD: Intervals: 30 Sceonds on, 30 Seconds off 5 Rounds: Kettlebell Swing Weighted Sit-Up Hang Power …
Read more »Tomorrow is the fundraiser for my cousin Casey, her husband Corey, and their two beautiful daughters, Rogan, and Coco. Three year old Rogan was diagnosed with Acute Lymphocytic Leukemia when she was one and a half years old and has been fighting it like a little champion ever since. We should all be inspired by …
Read more »Rob warming up on the bench press. Have you ever noticed the classic “Brendan analyzing head tilt”? WOD: Press 3-3-3-3-3 then… Death by 10 Meters HYDRATE!!! As the summer goes on and the temperature goes up, we all need to take care of ourselves by drinking LOTS and lots of water! Drink it when you …
Read more »Remember, Flexibility is one of the components of Fitness! :0 Pre WOD: 8 Rounds – 10 Seconds on, 10 Seconds Off Hanging L-Sit WOD: AMRAP in 20 Minutes: 5 Knees to Elbows 10 Bupree Broad Jumps 15 Kettlebell Swings Cash Out: 4 x 100m Sprints
Read more »Steve during R.J. He completely annihilated those rope climbs… all of them … without using his legs. I don’t know how he did it but I sure am Impressed! WOD: 30 Back Squats 500m Row 30 GHD Sit-Ups Rest 5 Minutes 20 Front Squats 500m Row 20 GHD Sit-Ups Rest 5 Minutes 10 OHS 500m …
Read more »Some of our CrossFit Kids.. Post Workout!… WOD Crushers! Thank you for letting me borrow your children! I love, love them all! Your kids are really excellent. I’m so excited about the group we have and know we’re all going to enjoy each other over the coming weeks I’m really looking forward to training them …
Read more »Dr. Tina working on her OHS. Warm-Up of the Week Jumprope Progression 1 Lap across the Pull-Ups bars – Hand Over Hand 5 Ring Dips 7 Ring Push-Ups 10 Wall Squats 10 Second Samson Stretch on each Side Split Practice!!! Benchmark Monday WOD “Diane” 21-15-9 Rep Rounds of: Deadlifts 225/155 HSPUs Brendan will be doing …
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