Farewell’s are never fun

11823088_878559438363_5467104727793598171_o

Saying Farewell is never fun. We will miss you Logan and Riane!

THINGS COMING UP
Couch2Crossfit

New Session

1. More energy than you ever imagined
2. Gain confidence
3. Sexy legs and butt
4. Flatter Tummy
5. Look better naked in time for Summer!
6. This decision will change your life!!

August 31st – October 8th

5:30am

REGISTER

 

Conquering the Kettlebell

REGISTER

Dynamic movement prep 
Group warm up 
Plank pose
3-5 minutes
PVC/barbell warm up 
3 rounds for quality
5 bn snatch grip pp releasing hook grip each rep
5 Oh squats 3 second pause in the bottom of the squat
3 position snatch
Hip snatch
Hang mid thigh
Below the knee
Each position = 1 rep.
3-3-3-3-3.  70-75%
Wod 
Amrap in 15 minutes
5 handstand push ups
10 burpees over rower
Row 400 meters
MAD Mobi 
Pigeon
Roll calves
Shoulder bully
Hamstring up n over

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.