THINGS TO KNOW
Starting March 3rd
Tuesday/Thursdays at 5:30am
6-Week BEGINNER PROGRAM
Dynamic Movement prep
Group warm up
L- sit holds
Accumulate 3 minutes
In 10 minutes build to a 1 rep max back squat
16 rounds of 20 seconds work 10 seconds(8 rounds each exercise)
Power cleans 95/65
Rest 2 minutes
16 rounds of 20 seconds work […]
Check this video of Pat Barber modifying his CrossFit.com wod due to injury.
We will have heavy metal night tonight to work on our Oly Lifts.
kb swing (1pood,1.5 pood)
red stripe run 200 […]
Kelley signed up for Fight Gone Bad on Sept 26th.
She is getting ready for this really tough workout.
Help her raise her money. Click HERE for her page.
25 Wall Ball
10 Sumo Deadlift High Pull
5 Rounds for time
Fight Gone Bad from David Tillman on Vimeo.
Complete as many rounds as possible 20 minutes of:95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps
We did this one a while back. Melanie and Nikki did it out in the 105 degree […]