Monday 11.16.2015

Congrats to Marisa and Zach on their big win on Saturday! So proud of all of our CFE competitors!

Second podium of the weekend! Great work Kelly and Meghan!

Warm Up

Line Drill/Wall Ball Relay Races!
(Run, 5 wall balls, run back... repeat for High Skips, Butt kicks, and Run)

Mobility:
~Banded Overhead
~Banded Hip
~Banded Couch
~Banded Squat

Performance & Sport

A. Thruster - 10:00 to build to a heavy double from the floor

B. "Fran"
21-15-9
Thrusters (95/65)
Pull Ups

C. Airdyne - 4:00 for max calories, EMOM = 5 Burpees

Wednesday 10/28/2015

Zack, Kimbo, Liz, John Boy, and Jillian getting real filthy on Monday. 

Warm Up

-EMOM x 5
  5 Burpees + Shuttle Run (half, back, full, back)

-Barbell Warm Up (Coaches Choice)

-Mobility:
   Super Couch
   Banded Squat
   Banded Overhead
   Individual

Performance/Sport

WeightLifting Wednesday!

A. EMOM x 20

Min 1: Row 12 Calories
Min 3: 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk (**Climbing each round**)

B. Tabata Handstand Holds x 8 rounds

C. 50 V-Ups AFAP

Tuesday

Deb, Bruce, Seb, Kelly and Johnny getting after "Filthy Fifty"

Welcome to the new site!! It's a work in progress, so hang in there while we iron things out. 

A. Deadlift - Heavy Double in 12:00

B. "Ah, Crap"
AMRAP 12:00
5-5-10-20-25-etc.
Deadlifts (275/185)
Push Ups
Lateral Hops (Over Bar)

C. Pallof Press 3x12, per side

Wednesday 9/30/2015

Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!

Warm Up

3 Rounds

Row :45/Rest :15
Jump Rope :45/Rest :15

Then

3 Rounds

Sprint length of gym, back pedal back

Mobility:

Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video

Performance & Sport

Overhead Squat – Heavy Triple (10:00)

Front Squat – Heavy Double (10:00)

Back Squat – Heavy Single (10:00)

Cash Out

5x :20 AD Sprint/:40 Rest