Russian swings

CrossFit WOD- 180531

A class getting in some band work before the wod last week.   MetCon 21-15-9 Russian Swings (24/16) Ring Dips Cal Row   “You have to set goals that are almost out of reach. If you set a goal that… Read more »

CrossFit WOD- 180509

Always good to have medical professionals in your corner. Luckily we have several. Here are nurse Sarah and Natalie hanging out with Coach Chris.   2RFT 28 Russian Swings (24/16) 21 Thrusters (115/80) 15 Pullups 90 DU   “Save one life, you’re… Read more »

CrossFit WOD- 180430

“I want to ride my bicycle, I want to ride it where I like”… “Get on your bike and ride” Is it stuck in your head? Good, let’s go!   5 RFT 10/7 Cal Bike 10 Burpees 10/7 Cal Bike… Read more »

CrossFit WOD- 180428

Working together as a family, makes the world go round. Here’s a throw back Gracie supervising Jen & Chris to getting the new place ready.   Partner WOD 50-40-30-20-10 Russian Swings (24/16) *20 Alt Goblet Reverse Lunges b/n Rds (24/16)… Read more »

CrossFit WOD- 180414

** NO 10 AM CLASS on SAT** WE’RE MOVING!!! Ready to do some functional fitness? Grab some weights, kettlebells, ropes and boxes… let’s move into that beautiful new place today. Plan to start going there Monday for classes.   2RFT… Read more »

CrossFit WOD- 180221

Scott & Megan during last Saturday’s partner wod.   2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs   Then Skill Time  … Read more »

CrossFit WOD – 180216

Why 100# dumbbells? Why not?   3RFT 50 Cal Row 40 Russian Swings (24/16) 30 Situps *50/35 Cal Row   “The key to being happy is knowing you have the power to choose what to accept and what to let… Read more »

CrossFit WOD – 180130

Michael getting some feedback from Mitch on his swings.    1RM Deadlift Then AMRAP3 Russian Swings (24/16)   “It ain’t over ’til it’s over.” – Yogi Berra

CrossFit WOD – 180127

Good news, this week it’s back to a partner wod.   MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized btn partners **15 min clock, ME Burpee Pull ups   “Do not let what you… Read more »

CrossFit WOD – 171129

Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms.   MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24   “The way to develop self-confidence is… Read more »