Thursday 190131
POSTED DATE: THURSDAY, JANUARY 31ST 2019
NEWS
TEAMWORK!
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ANY Class...ALL CLASSES on Friday for you to bring your friend(s) to join you for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
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FREE FRIENDS FRIDAY!
.ANY Class...ALL CLASSES on Friday for you to bring your friend(s) to join you for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
CrossFit
Skill: Pistols
(10 minutes of practice; work to ability. Don’t over due it here!)
RX
1. 2 reps/side with counter balance
2. 2 reps/side without counter balance
3. 2 reps. Add 1 KB (front rack)
Fitness
1. 2 reps/side with band assist
2. 2 reps/side on box
3. 2 reps/side with counter balance or foot behind calf
Sizzle
1. 2 reps/side Reverse Lunges
2. 2 reps/side with band or rig assist
3. 2 reps/side on box with bottom foot assist
WOD “Ex Nihilo Nihil Fit”
5 RFT (15 minute Cap)
RX
Bike 20/15 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 5 Total lengths (you will finish by rig)
10 Alternating Pistols Squats
Fitness
Bike 20/15 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 5 Total lengths (you will finish by rig)
10 Alternating Pistols Squats (scale accordingly)
Sizzle
Bike 15/10 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 3 Total lengths (you will finish by rig)
10 Alternating Reverse Lunges
Cooldown:
10s cobra to 30s pigeon. Each side.
(10 minutes of practice; work to ability. Don’t over due it here!)
RX
1. 2 reps/side with counter balance
2. 2 reps/side without counter balance
3. 2 reps. Add 1 KB (front rack)
Fitness
1. 2 reps/side with band assist
2. 2 reps/side on box
3. 2 reps/side with counter balance or foot behind calf
Sizzle
1. 2 reps/side Reverse Lunges
2. 2 reps/side with band or rig assist
3. 2 reps/side on box with bottom foot assist
WOD “Ex Nihilo Nihil Fit”
5 RFT (15 minute Cap)
RX
Bike 20/15 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 5 Total lengths (you will finish by rig)
10 Alternating Pistols Squats
Fitness
Bike 20/15 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 5 Total lengths (you will finish by rig)
10 Alternating Pistols Squats (scale accordingly)
Sizzle
Bike 15/10 cals (bike set up opposite block wall; back to the locker room)
Shuttle Run - 3 Total lengths (you will finish by rig)
10 Alternating Reverse Lunges
Cooldown:
10s cobra to 30s pigeon. Each side.
MOFit
WOD: AMRAP – 20 minutes
Bike 30 Calories
Shuttle Sprints - 10 total
30 1-arm Walking Lunge Steps (20#)
20 Speed Burpees
15/15 Side Plank w/ hip drop
Bike 30 Calories
Shuttle Sprints - 10 total
30 1-arm Walking Lunge Steps (20#)
20 Speed Burpees
15/15 Side Plank w/ hip drop
Wednesday 190130
POSTED DATE: WEDNESDAY, JANUARY 30TH 2019
NEWS
Have you been trying to get in shape so long that it's become hard to visualize success?
Don't give up! We can help you not only SEE your goals, but CREATE a path to help you SUCCEED.
Contact us to take the first step in making a CHANGE!
Don't give up! We can help you not only SEE your goals, but CREATE a path to help you SUCCEED.
Contact us to take the first step in making a CHANGE!
CrossFit
Test - 5 minute clock:
Max Effort Side Plank – each side
(take 5 minutes to build to max time in a side plank. Rest as need between sets. Try to make the left side match the right.
Strength: 5 RM Strict Press
E2MOM for 6 sets to build to 5RM Strict Press (bars come from floor)
5 reps each set
WOD: “Potente”
7 Min AMRAP
RX
2 KB Snatch + 2 KB Front squats (snatches all right side, then left side ) 53/35
5 Hand Release Pushups
Fitness
2 KB Snatch + 2 KB Front squats (snatches all right side, then left side ) 35/26
5 Hand Release Pushups
Sizzle
2 1-arm KB Swings + 2 KB Goblet squats (snatches all right side, then left side )
5 Hand Release Pushups
Cooldown:
30s/side, Pillar pec stretch.
60s Child’s pose
Max Effort Side Plank – each side
(take 5 minutes to build to max time in a side plank. Rest as need between sets. Try to make the left side match the right.
Strength: 5 RM Strict Press
E2MOM for 6 sets to build to 5RM Strict Press (bars come from floor)
5 reps each set
WOD: “Potente”
7 Min AMRAP
RX
2 KB Snatch + 2 KB Front squats (snatches all right side, then left side ) 53/35
5 Hand Release Pushups
Fitness
2 KB Snatch + 2 KB Front squats (snatches all right side, then left side ) 35/26
5 Hand Release Pushups
Sizzle
2 1-arm KB Swings + 2 KB Goblet squats (snatches all right side, then left side )
5 Hand Release Pushups
Cooldown:
30s/side, Pillar pec stretch.
60s Child’s pose
MOFit
Strength:
10 minutes of:
5 BB Strict Press
10 Russian KB Swings (heavy! ; increase weight each round)
WOD:
AMRAP – 7 minutes
7 Hand Release Push-Ups
14 Alternating DB Snatches
21 Air Squats
--Rest 2 minutes--
AMRAP – 7 minutes
8 DB Goblet Squats (heavy)
16 V-ups
24 Mtn Climbers
10 minutes of:
5 BB Strict Press
10 Russian KB Swings (heavy! ; increase weight each round)
WOD:
AMRAP – 7 minutes
7 Hand Release Push-Ups
14 Alternating DB Snatches
21 Air Squats
--Rest 2 minutes--
AMRAP – 7 minutes
8 DB Goblet Squats (heavy)
16 V-ups
24 Mtn Climbers
Tuesday 190129
POSTED DATE: TUESDAY, JANUARY 29TH 2019
NEWS
Mary
CrossFit
Strength: 3 RM Deadlift
15 Mins to build to 3RM Deadlift
1. 5 Reps @ 60%
2. 3 reps @ 70%
3. 3 reps @ 80%
4. 3x3 @ 80%+
(Rest as needed between sets)
WOD: “Viribus”
(12 min cap)
4 rounds for time
RX
3 Hang Squat clean 225/155
6 Lateral Burpee over Barbell
9 Toes to bar
Fitness
3 Hang Squat clean 185/125
6 Lateral Burpee over Barbell
9 Toes to Shoulder
Sizzle
3 Hang Clean
6 Burpees
9 Hanging Knee Raises
Cool down: 30s/side, Dancer Stretch. 30s pillar lat stretch
15 Mins to build to 3RM Deadlift
1. 5 Reps @ 60%
2. 3 reps @ 70%
3. 3 reps @ 80%
4. 3x3 @ 80%+
(Rest as needed between sets)
WOD: “Viribus”
(12 min cap)
4 rounds for time
RX
3 Hang Squat clean 225/155
6 Lateral Burpee over Barbell
9 Toes to bar
Fitness
3 Hang Squat clean 185/125
6 Lateral Burpee over Barbell
9 Toes to Shoulder
Sizzle
3 Hang Clean
6 Burpees
9 Hanging Knee Raises
Cool down: 30s/side, Dancer Stretch. 30s pillar lat stretch
MOFit
Strength:
10 minutes of:
5 Deadlifts (increase wts each set)
10 Slamball
WOD: AMRAP – 17 minutes
3 1-arm DB Hang Clean and Jerk – each arm
6 Lateral Burpee over DB
9 Toes to bar
12 Calorie Row
Cool down:
30s/side, Dancer Stretch.
30s pillar lat stretch
10 minutes of:
5 Deadlifts (increase wts each set)
10 Slamball
WOD: AMRAP – 17 minutes
3 1-arm DB Hang Clean and Jerk – each arm
6 Lateral Burpee over DB
9 Toes to bar
12 Calorie Row
Cool down:
30s/side, Dancer Stretch.
30s pillar lat stretch
Monday 190128
POSTED DATE: MONDAY, JANUARY 28TH 2019
NEWS
Definitely something wrong with this picture!
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But don’t let this be the excuse of why you can’t eat healthier.
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Be smart, buy fruits and veggies that are in season ( tend to be cheaper), cook in bulk so you have leftovers for lunches ect and Organic doesn’t mean it is better for you!!!!
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READ LABLES!
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Also we all have the power to GROW our own veggies and fruits so take advantage of the summer time to develop a green thumb and learn how to freeze/canning.
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It can go a long way!
.
But don’t let this be the excuse of why you can’t eat healthier.
.
Be smart, buy fruits and veggies that are in season ( tend to be cheaper), cook in bulk so you have leftovers for lunches ect and Organic doesn’t mean it is better for you!!!!
.
READ LABLES!
.
Also we all have the power to GROW our own veggies and fruits so take advantage of the summer time to develop a green thumb and learn how to freeze/canning.
.
It can go a long way!
CrossFit
WOD: “Carpe Diem”
(22 min cap)
RX
150 Double unders
55 KB Swings 53/35
55 Box dips Straight legs
55 Jump squats
55 Pullups
55 Box jumps 24/20
150 Double unders
Fitness
150 Double unders or 300 singles
55 KB Swings 35/26
55 Box dips Bent legs
55 Jump squats
55 Pullups or jump pullups
55 Box jumps 24/20
150 Double unders or 300 singles
Sizzle
150 singles
30 KB Swings
30 Box dips
30 Jump squats
30 Ring rows
30 Box jumps 20/12
150 singles
Cooldown:
30s/side Banded shoulder stretch.
30s. Staggered stance hamstring stretch
30s each pillar calf stretc
(22 min cap)
RX
150 Double unders
55 KB Swings 53/35
55 Box dips Straight legs
55 Jump squats
55 Pullups
55 Box jumps 24/20
150 Double unders
Fitness
150 Double unders or 300 singles
55 KB Swings 35/26
55 Box dips Bent legs
55 Jump squats
55 Pullups or jump pullups
55 Box jumps 24/20
150 Double unders or 300 singles
Sizzle
150 singles
30 KB Swings
30 Box dips
30 Jump squats
30 Ring rows
30 Box jumps 20/12
150 singles
Cooldown:
30s/side Banded shoulder stretch.
30s. Staggered stance hamstring stretch
30s each pillar calf stretc
MOFit
WOD:
For Time:
150 Double unders or 300 singles
55 KB Swings 35/26
55 Box dips Bent legs
55 Jump squats
55 Pullups or jump pullups
55 Box jumps 24/20
150 Double unders or 300 singles
Cooldown:
30s/side Banded shoulder stretch.
30s. Staggered stance hamstring stretch
30s each pillar calf stretch
For Time:
150 Double unders or 300 singles
55 KB Swings 35/26
55 Box dips Bent legs
55 Jump squats
55 Pullups or jump pullups
55 Box jumps 24/20
150 Double unders or 300 singles
Cooldown:
30s/side Banded shoulder stretch.
30s. Staggered stance hamstring stretch
30s each pillar calf stretch
Saturday 190126
POSTED DATE: SATURDAY, JANUARY 26TH 2019
NEWS
Jen, Doni, and Emily
CrossFit
Teams of 2! Get set and Go!!
• 1 partner working at a time
#1a) Minutes 0-4 or 5-9
All divisions: ME Cal Bike
Rest Minute 4-5
#1b) Minutes 0-4 or 5-9
Rx: ME Legless Rope Climbs
Fitness: ME Rope Climbs
Sizzle: ME Ring Rows
#2) Minutes 9-10
Rest
#3) Minutes 10-30: AMRAP
1 partner completes a round before other can go
Rx
5 T2B
9 Box Jumps (24/20)
7/13 Cal Bike
Fitness
5 T2Shoulders
9 Box Jumps/Steps (24/20)
7/13 Cal Bike
Sizzle
5 HKR’s
9 Box Step Ups (pick ht)
7/13 Cal Bike
• 1 partner working at a time
#1a) Minutes 0-4 or 5-9
All divisions: ME Cal Bike
Rest Minute 4-5
#1b) Minutes 0-4 or 5-9
Rx: ME Legless Rope Climbs
Fitness: ME Rope Climbs
Sizzle: ME Ring Rows
#2) Minutes 9-10
Rest
#3) Minutes 10-30: AMRAP
1 partner completes a round before other can go
Rx
5 T2B
9 Box Jumps (24/20)
7/13 Cal Bike
Fitness
5 T2Shoulders
9 Box Jumps/Steps (24/20)
7/13 Cal Bike
Sizzle
5 HKR’s
9 Box Step Ups (pick ht)
7/13 Cal Bike