8-22-16

WARM-UP “PT Style Warm-Up” 6min Tabata (20 on/10 off) -Jumping Jacks -Plank Shoulder Taps -Jumping Air Squats -Mountain Climbers       WOD “DEL” -25 Burpees -400M Run w/ Wall Ball (20/14) -25 Weighted...

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8-19-16

***COME OUT TO CLASS AT 9AM TOMORROW FOLLOWED BY A SPECIAL NUTRITION SEMINAR PRESENTED BY EATOLOGY AT 10AM!!! BRING A NOTEBOOK TO WRITE IN!     WARM-UP 6Mins -60sec Row -60sec stretch out on the quads/hamstrings/chest/shoulders  ...

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8-18-16

WARM-UP -10mins Class Game of Choice     2 Person Partner WOD ON A RUNNING CLOCK: 0:00 to 10:00 -6 Shuttle Sprints (50′) -6 Power Snatches (95/65)   10:00 to 20:00 -8 Calorie Row -8 Toes To Bar   20:00 to 30:00 -20...

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8-17-16

****PLEASE COME OUT THIS SATURDAY, WE WILL HAVE OUR NORMAL WORKOUT AT 9AM FOLLOWED BY OUR EATOLOGY NUTRITION SEMINAR AFTER RIGHT AT 10AM!!! THERE WILL BE LOTS OF GREAT INFO THAT WILL BE ABLE TO HELP EVERYONE WITH THERE PERFORMANCE AND BODY GOALS!...

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8-16-16

****PLEASE COME OUT THIS SATURDAY, WE WILL HAVE OUR NORMAL WORKOUT AT 9AM FOLLOWED BY OUR EATOLOGY NUTRITION SEMINAR AFTER RIGHT AT 10AM!!! THERE WILL BE LOTS OF GREAT INFO THAT WILL BE ABLE TO HELP EVERYONE WITH THERE PERFORMANCE AND BODY GOALS!...

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8-15-16

****PLEASE COME OUT THIS SATURDAY, WE WILL HAVE OUR NORMAL WORKOUT AT 9AM FOLLOWED BY OUR EATOLOGY NUTRITION SEMINAR AFTER RIGHT AT 10AM!!! THERE WILL BE LOTS OF GREAT INFO THAT WILL BE ABLE TO HELP EVERYONE WITH THERE PERFORMANCE AND BODY GOALS!...

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8-12-16

*******REMINDER******** TOMORROW WE ARE HAVING OUR BACK TO SCHOOL BASH AT 10AM! NO REGULAR CLASS AT 9A! -ADULT WOD STARTS AT 10A, KIDS WATER GAMES WILL START AFTER! -THE WORKOUT WILL INVOLVE WATER SO BRING A CHANGE OF CLOTHES IF YOU...

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8-11-16

WARM-UP 10Mins Coaches Game of Choice   PARTNER CARDIO! 2 PERSON TEAMS EMOM-10Mins 1stMin- 50′ Shuttle Sprints (Partner 1 goes the whole minute)(Partner 2 rests) 2nd Min-(Partner 2 goes)(Partner 1 rests) *Add up max shuttle sprints as...

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8-10-16

WARM-UP 8Mins -10 banded good mornings -25′ inch worm + cobra stretch -25′ inch worm + pushup -60sec row or bike   STRENGTH/SKILL (16Mins Max including your warm-ups) 3 SETS 1) Stiff Legged Deadlifts- 10 reps (heavier than last...

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8-9-16

***BELTWAY BASICS CLASS TONIGHT AT 6:30PM, IF YOU ARE A NEWER CROSSFITTER AND NEED MORE DETAILED HELP…..OR IN NEED OF MORE CARDIO WORK-COME TO CLASS!!!     WARM-UP 6Min EMOM 1st Min- 35secs of L-Seated Wall Ball Presses (weight to...

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8-8-16

  ***OLYMPIC LIFTING CLASS TONIGHT AT 6:30PM…..FOUSING ON THE CLEAN AND JERK!     WARM-UP 6Mins -5 Overhead squats + Pass Through -5 Empty Front Squats -5 Empty Overhead Squats -60secs of run, row or bike *Get to the gym...

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8-5-16

WARM-UP 8Min Rotation -10 Pass Thrus -10 Push-Ups -15 Wall Ball Sit-Ups (20/14) -60sec Jump Rope     STRENGTH 3 Sets 1) Seated Single Arm Db Shoulder Presses- 12 reps each arm 2) Bent Over DB Rows- 10 reps each arm 3) Hollow Hold...

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