Wednesday November 13, 2019

Thought for the Day  “Try to be a rainbow in someone else’s cloud.”  Maya Angelou   Wednesday November 13, 2019   A) Close Grip Bench Press: 5 sets of 8; Ascending from 60%; Rest :30    B) Alternating Single Leg Glute Bridge: 5 Sets of 16-20; Rest :90   Performance- 4 Rounds: 5 Bar MU or 10 C2B Pullup 15 DB Thrusters 35/25 300m Row -Rest 1min-   Fitness- 4 Rounds: 10 Strict Banded C2B Read more…

Tuesday November 12, 2019

Thought for the day    “Life is like riding a bicycle. To keep your balance, you must keep moving.”  Albert Einstein     Tuesday November 12, 2019   Back Squat: 4x 4-6 Reps Ascending; Rest :30   Pronated Band Pull-Apart: 4x 10-15 Reps; Rest :90   Performance: 4 RFT: 20 American KBS 53/35 40 Air Squat 60 DU   Fitness: 4 RFT- 20 Russian Swings 40 Air Squats to Ball 80 Singles

Monday November 11, 2019

Monday November 11, 2019 Veterans Day Hours Opening 6:30 am Closing at 1:00 Class 6:30-7:30 Class 7:30-8:30 Class 9:30-10:30 Open Gym 10:30-12 Class 12-1:00 “GLEN” For Time:  30 Clean and Jerks (135/95)  Run 1 Mile  10 Rope Climbs  Run 1 Mile  100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. Read more…

Friday November 8, 2019

Thought for the Day  “When you have a dream, you’ve got to grab it and never let go.”      Carol Burnett   OPEN WORKOUT 20.5 RX For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. SCALED For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14-lb. ball to 10 ft. Time cap: 20 min. Workout Description https://games-assets.crossfit.com/af0s9jfw-v7.pdf

Thursday November 7, 2019

Thought for the day  “Believe you can and you’re halfway there.”   Theodore Roosevelt   Thursday November  7, 2019   A) 1 and a Quarter Back Squat: E2:30 for 5 sets: 3-5 reps; Ascending as form allows   B) 3 Sets: For Max Reps: :60 Work/:15 Transition Slam Ball Pushup Dual KB Clean (Fit: Russian KBS) DU/Single Unders Rest 1:15  

Wednesday November 6, 2019

Thought for the Day  “Never bend your head. Always hold it high. Look the world straight in the eye.”  Helen Keller   Wednesday November 6, 2019   A) E2M for 30 min: Rd 1: 500/400m Row Rd 2: 30/20 Cal AB Rd 3: 10 T2B + 15 Russian KBS (72/53)   Fitness: Rd 1: 400/300m Row Rd 2: 20/15 Cal AB Rd 3: 15 Tuck Crunch + 15 Russian KBS  

Tuesday November 5, 2019

Thought for the day  “Success is not final, failure is not fatal: it is the courage to continue that counts.”  Winston Churchill   Tuesday November  5, 2019 A) Barbell Reverse Lunge: E2:30 for 15 min: 16 Alt. Reps; Ascend as able   Fitness: 16 Alt. DB Reverse Lunge   B) 6 Sets: :90 to complete- 12 DB Deadlift 9 DB HPC 6 DB S2OH Max Burpee Over DB’s in Remainder Rest :90 Perf: 50/35   Read more…

Monday November 4, 2019

Thought for the day   “Act as if what you do makes a difference. It does.”  William James Monday November  4, 2019 A1) Pendlay Row: 4 sets of 6-8 @ 2111; Rest :30 A2) Dumbbell Floor Press: 4 sets of 10-12 reps; Rest :90   B) 4 RFT: 15 Pullup 30 Wall Ball Rest :90 b/t   Fitness: 4 RFT: 10 Pullup 15 DB Thruster 250m Row Love these Meatloaf Muffins, they’re great to have in Read more…

Friday November 1, 2019

  Join Alyssa for Yoga this Sunday! Thought for the day  “For Every Reason It’s Not Possible, There Are Hundreds Of People Who Have Faced The Same Circumstances And Succeeded.”  Jack Canfield OPEN WORKOUT 20.4 RX For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 Read more…