October 1, 2015

  FitCamp Pilates/ Pilates for CrossFit Circuit- 1 Round: 2 (40 sec ON: 20 sec OFF) *stay at each station for 2 sets before moving. LB- Side Bend (hold) S/C- Elephant S/C- One arm press hand on floor F/C- Bend & stretch Parallel inside/ outside Inverted...

September 30, 2015

  1. Circuit:  3 Rounds x  1 min each exercise Goblet Squat DB Floor Press Shoulder Bridge Band Side Steps Band Pull aparts Seated Rainbows   2. How many rounds/ reps can you complete in 10 minutes? 10 KB Deadlift 10 Hand Release...

September 30,2015 

   1. Clean + jerk: 10X2 @ 65-70% of best*Do 1 set every 1:00* 2. WOD How many rounds/reps can you complete in 10:00? 10 deadlifts (225/175) 15 HR...

September 29, 2015

     Row Intervals Warm up 5 min 3 Rounds: 20 Squat -> Rev. Lunge x 20 1 min Row 20 Spiderman Pushups 1 min Row 20 Lateral Lunge 1 min Row 20 V-ups 1 min Row Cool Down 5 min...

September 29, 2015

      1. Strict press: find your 2RM *12:00 cap* 2. WOD 4 rounds for quality: DB pushup+row X 6-8 Strict pull-ups X max unbroken reps 3. Finisher 4 X 400 M run *Do 1 set every...