August 1, 2015

Wow! It’s already August! Circuit Saturday! Work at each station for 10 min. Do as much work as possible! A)  Sled- down and back- rest 30 sec after each full pass Forward Back Side B) Farmers- down and back- rest 30 sec after each Walk- dumbbells or plates in...

July 31, 2015

Row Intervals Row 5 min 30 sec ON: 30 sec OFF Row in between each exercise… KB Swing Sumo DL High Pull Front load lunges Dips Prowler Deadlift Bent arm hang Front Squat Hanging L-hold Handstand hold...

July 31, 2015

1.  Back Squat: work up to a heavy double * 12 min cap   2. 4 rounds for quality: Partner GHR x 6-10 Side + Side cone hops x 5 + 5   3. On the minute for 10 min Odd: Burpee box jumps Even: rest...

July 31, 2015

1.  3 sets of:   Front loaded Squat x 10   Standing snow angels x 10  Anterior reaching lunge x 5 x 5 Standing chops x 10 + 10 OR     Turkish Get ups: work up to heavy single (if didn’t do yesterday) * 12 min cap   2. 4 rounds for quality: Partner GHR x...

July 30, 2015

FitCamp Pilates/ Pilates for CrossFit Foam roller mobility Lats/ shoulders Hamstring/ IT/ hips Band stretches & mobility SL Lift & lower Circles Double leg stretch/ hollow SL lift w/ overhead hold Fitness Circle Ab press sitting Shoulder Push/ Pull Twist...