exercise

CrossFit WOD -171107

A day to lift some weight.   EMOM x 9 3 PC (185/130) 3 FSQ (185/130) 3 PJ (185/130) **Score is weight   “When you choose hope, anything is possible.” – Christopher Reeve  

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

CrossFit WOD- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 171031

When was the last time you made it in for your Functional Movement Screening?   EMOM x 9 4 Power Snatch (155/110) 4 OHS   “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »

CrossFit WOD – 171028

Mitch and Ben a couple weeks ago during a competition.   AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B     “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »

CrossFit WOD – 171027

On those days when you’re brain is saying you can’t, qho helps to push you through those runs, rows, etc?   MetCon 3RFT 400m Run 9 Power Cleans (155/110)   “You can have results or you can have your excuses…. Read more »

CrossFit WOD – 171025

Today’s the day to meet Isabel, if you haven’t already.   “Isabel” 30 Snatch (135/95) Buy out 6 Rope Climbs   “Concentration is why some athletes are better than others. You develop that concentration in training and concentrate in a… Read more »

CrossFit WOD – 171024

We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris!   Strength 1RM Squat Snatch Conditioning 500m Row time Trial   “Each of us… Read more »

CrossFit WOD – 171021

Hallowod today. Be sure to dress up!  ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »