Friday, 27 February, 2015
Workout of the Day: Group Warm Up: Med Ball Warm Up WOD: ” Rowing Kelly” 5 Rounds for time of: Row 400 M 30 Wall... Read More
Max Effort Bench
Main Event: 5 sets of Dumbell Shoulder Press Push press, max 1, 80% x map x 2 Accessories: 3 board press heavy ish x 8... Read More
Teens: 25 February, 2015
Warm Up: 10 V Ups-> Agility Ladder 10 Tuck Jumps-> Bear Crawl 10 Grasshoppers-> Broad Jumps 10 Squats-> Forward Roll Skill: Push Jerk Workout: 21-15-9... Read More
Pre-Teens: 25 February, 2015
Warm Up: 5 V Ups-> Agility Ladder 5 Tuck Jumps-> Bear Crawl 5 Grasshoppers-> Broad Jump 5 Squats-> Forward Rolls Skill: Push Press Workout: 21-15-9... Read More
Got Dinner plans for Saturday night?
John and Tena have graciously invited the partygoers to their house at 6:30 on Saturday for a little pre-Prom dinner and cocktails. Meat, salad, wine and margaritas will be... Read More
Pre-K: February 26, 2015
Skill work: Wall Ball Warm up: Over-under Relays WOD: 3 Wall ball 3 Push ups Run around the cones Game!
Kids: February 26, 2015
Warm up: Wheelbarrow races Skill work: “Perfect” Pass relay WOD: CrossFit Baseball! Hit – Catch and throw 1st Base- 7 Squats 2nd Base – 7 Push... Read More