Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going… Read more »
Nikki working up to lift all the weights. MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB… Read more »
Proud of our girls, Franny, Brooke & Kaela, and their hard work leading up to and through this past weekend’s Girls Gone RX competition. They set goals and crushed them. 3RFT 50/35 Cal Bike 40 Russian Swings (24/16) 30… Read more »
Nick and Scott pushing each other through the rowing and floor presses on Thursday. 6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps “It is never too late to… Read more »
“What you focus on expands. So focus on what you want, not what you do not want.” (Esther Jno-Charles). Where are you focusing your thoughts and energy? MetCon For Time 60-40-20 Russian Swings (24/16) 30-20-10 Push ups *8 min… Read more »
Evan using extra focus to work on those pistol squats. MetCon 10min Ladder (1 ea, 2, ea, 3 ea, etc) Russian Swings (24/16)** Pushups 20 DU between rounds **RX+: AM Swings “No one can make you feel inferior… Read more »
The only way to conquer a weakness is to work it to death. Our fearless leader, taking a moment to breathe before his next round of wallballs. Skills Pick a skill and work it. 3RFT 250m Row 25 Russian… Read more »
If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life! BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »
What type of carry, you ask? Well, it’s your choice today! Skill Kettlebell Swing Variations MetCon For Time 800m Carry Then, 50 Burpees *14min Cap Simple. Simple does not equal Easy, that’s for sure.
A kettlebell and a jump rope and you’ve got yourself a smoking training session that’s about to happen.L At Home 12min AMRAP 100 DU’s 100 Swings/Deadlifts *You pick your weight if you’ve got dumbbells or kettlebells *If you don’t… Read more »
It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week.
**Reminder this week are the Nutrition Challenge ending WODs**
Challenge WOD 1
*can be 500m row or 20 cal AAB (use whatever you used initially)
Optional Buy Out
*This workout is the definition of endurance and satamina. There is nothing fancy here, just work and because such is a very mentally challenging workout.
*Building mental toughness, here, to keep going will help carryover to other mentally changing aspects of your life.