Fitness A. Every 2 Mins for 5 Sets 5-6 x Manmakers (Increase weight if possible) B. 5 Rounds AFAP 400M Run/Row 20 x Air Squats 20 Min CAP Performance A. Every 2 Mins for 5 Sets 3 x Clean&Jerks (Build, perfect form!) B. Nancy 5 Rounds AFAP 400M Run/Row 15 x OHS @ 95lb/65lb 20...Read More
Fitness A1. Strict Press – 5 x 5 w/30 Sec Rest A2. Heavy Russian Swings – 5 x 10 w/2 Min Rest B. 3 Sets for Load 10 x TNG DL 2 Min AB or Row 3 Min Rest Performance A1. Push Press – 5 x 5 w/30 Sec Rest A2. Heavy Russian Swings...Read More
A.) Active warm up B.) 5 sets – 1min. on with 15 sec. transition time – Weighted step ups – Row – Burpee’s plus Mountain climbers C.) Core MobilityRead More
Fitness A. Back Squats – 5 x 10 w/3 Min Rest B. AFAP 21 – 15 – 9 Burpees Calorie Row Performance A. Back Squats – 5 x 5 w/3 Min Rest B. AFAP Elizabeth Squat Cleans @ 135lb/95lb Ring dips -Post results under comments Read More
Fitness A. Front Squats – 5 x 10 w/3 Min Rest B. AFAP 50 x Cal Row 50 x Push-ups 50 x Walking Lunges 50 x Russian Swings Performance A. Front Squats – 5 x 5 w/3 Min Rest B. AFAP 50 x OHS @ 65lb/45lb 50 x Push-ups 50 x Walking Lunges 50 x...Read More
Fitness A. 3 Sets NFT 10 x Supine Ring Rows (Perfect Hollow Position) 10 x Palms 2 Elbows 10 x 2 Sec Pause Goblet Squat B. 4 Sets for Max distance 2 Mins @ Row/Run/SkiErg/AB 1 Min Rest Performance A. 3 Sets NFT 3 – 5 x Muscle-ups or Progressions 10 x Box Jumps...Read More
Friends in Fitness When I first started CrossFit I found myself constantly talking to my family, friends and co-workers about how it hurt my legs to sit down and pee, it hurt my arms to grab a plate for dinner and how I couldn’t believe I did 100 push-ups plus a bunch of...Read More
