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
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
Sat. April 5 GYM CLOSED– CF Castlewood Partner Competition! Come up and support your HCF athletes! Sun. April 6 4pm. Possible open gym.
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WOD: A.Three sets of: Back Squat x (1. 5@40%. 2. 5@50%. 3. 5@60%) Rest 60 seconds Body Rows x 10-12 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B.Two sets for times of: 400m. run/ 500 Meter Row *pick your weakness Wall Ball Shots x 25 reps (14,20-10′) pull-ups x 15
WOD: A. 3 sets of: 60 sec forearm plank hold Rest 45 seconds Deadlift x (1. 5@40%, 2. 5@50%. 3. 5@60%) Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B. 10 min total Five sets against a 60 second running clock of: Russian Kettlebell Swings x 10 reps
“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.” David Frost WOD: A. 3 sets of: Strict Shoulder Press x (1. 5@40%. 2. 5@50%. 3. 5@60%) Rest 45 seconds Kettlebell Swings x 20 reps Rest 45 seconds Partner leg tosses x 15-20 Rest
“Can you acknowledge that you, and you alone, are in the driver’s seat? Can you silence that inner voice and genuinely believe that each “failure” presents a new opportunity to dig in and overcome that obstacle? When you get kicked to the ground, do you get up because you have to or because you are
WOD: A. Three sets of: 200 Meter Run Rest 2 minutes B. Three sets of: 400 Meter Run Rest 3 minutes
Sat. March 29 10am: Olympic Lifting- snatch 10:30am: FREE CF Kids 11am: FREE Bring A Friend! 5pm: End of open/housewarming party @ Shaun & Jennas Sun. March 30 4pm: Open gym/Open WOD 4 redo.
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