WOD: A. 3 sets of: Barbell floor press x 8-10 reps with light-moderate load, increasing each of the 3 rounds. Rest 30 seconds Dumbbell/KB Walking Lunge x 20 steps Rest 30 seconds Turkish Get-Up x 2 reps each arm Rest 30 seconds B. AMRAP 10 min: 1 strict pullup, 1 solid strict pushup (must start […]
“There are many things that motivate us. Are you trying to find a reason to workout in the morning? Goal setting is usually the best way to do it. Having a goal you want to reach is an example of an achievement-based reason to be motivated. For those who are finding it difficult to find
WOD: A. Three sets of: Back Squat x 1. 8-10 @ 50-60% 2. 6-8 @ 60-70% 3. 4-6 @ 70-80% Rest 30 seconds Dumbbell/KB Row x 8-10 reps Rest 30 seconds Russian Kettlebell Swings x 15-20 reps Rest 1 min B. Complete as many rounds and reps as possible in 8 minutes of: 10 burpees
“If CrossFit hasn’t taught us the power of communities, then I don’t know what will. What we know about communities is that they have the ability to make powerful changes in themselves and the world around them, and the fuel on which they burn is empathy.” Empathy: The Crossfit Glue That Sticks WOD: A. 3
“Never make excuses. Always wake up with a smile knowing that today you are going to have fun accomplishing what others are too afraid to do.” WOD: Option 1: This is for those who are beginner-newer/who will be doing the mini murph for re-test 400m. Run, 5 rounds of Cindy: 5 pull-ups, 10 pushups, 15
Sat. April 12 GYM CLOSED- Masters Comp 2014! Sun. April 13 4pm. Possible open gym.
Saturday and Sunday Read More »
WOD: A. Three sets of: Deadlift x 6-8 reps @ 60% Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 20 Calories Burpees x 20 reps Wall Ball Shots x 20 reps (14,20# 10′) Kettlebell Swings x 20 reps
“George Sheehan, in his classic tome Running and Being wrote: “I do my best. I remain patient and enjoy. And most of all I make no judgments except about effort. There I demand the most and more.” If you’ve demanded the most and more of yourself, there is no reason to hang your head. So
WOD: A. Take 10-15 minutes to work on handstand kickup/hold progressions kick up to handstands/ walk *use mat and partner for spotter or wall B. 20min, 10 min per movement. Partner Sled push/ Tire flip 2-3 person teams 2 min: Partners flip tire back and fourth 1 rep at a time 2 min: 1 partner pushes sled
“If we can learn to replace that negative self talk, with positive and encouraging words, we might actually leave more motivated than ever! It is easy to be confident when you feel good about a workout. It requires effort to find the positive in the ones we don’t feel we performed as well as we
