Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition. CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »
Throwback to wonderful wallball memories… “Karen” Benchmark For Time 150 WB (20/14) “Life is 10% what happens to us and 90% how we react to it.” – Dennis P. Kimbro
Patty showing the box what is up. MetCon AMRAP14 10 Push Jerk (155/110) 10 C2B Pullups 10 Box Jump Overs (24/20) *Everything starts at 10 and goes up by 1 rep each round “Strive not to be a… Read more »
The 6am class preparing to row on Tuesday. MetCon 6 RFT 200m Run 5 BMU 5 Deficit HSPU* *Deficit= 3-5″ “Change your life today. Don’t gamble on the future, act now, without delay.” – Simone de Beauvoir
Katie rocking and Rowing along. Cardio 20min max distance Rowing Skill work: Handstand walk practice “Security is mostly a superstition. Life is either a daring adventure or nothing.” – Helen Keller
Strength Day E2MOM x 6 3 Front Squats** **30 DUs after each set Then Tabata Bottom to bottom air squats *rest position is at bottom of squat
Sravya with a few wallballs during “Fight Gone Bad” on Thursday. Sat Morning Partner WOD 10 Total RFT 5 Power Snatch (135/95) 15 WB (20/14) *IGYG format “Too many of us are not living our dreams because we… Read more »
Best Buds taking on Fight Gone Bad, together. MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every roung **Retest from 6/6/18 “Perfection is not attainable, but if we chase perfection we can catch excellence.” —Vince Lombardi
6am getting in their grind on Wednesday morning. “Fight Gone Bad” 3RFR WB (20/14) SDLHP (75/55) Box Jump (24/20) Push Press (75/55) Cal Row Rest *1 min each station “When you are enthusiastic about what you do, you… Read more »
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!