Tuesday July 16th, 2019

Though for the day   “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” Dr. Denis Waitley Mobility Classes $20 Will include Hip-Spine-Shoulder in each class & challenging core progressions Tuesday    7/16 6:30 pm  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=81FC4DE8-402D-4393-84BB-1140A5281369 Friday        7/26 8:30 am  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=5A8CD824-C040-43DA-8A30-3B585B7B645C   Tuesday July 16, 2019 A) Strict Press: E3M for 15 min: 3-5 reps; heavy; ascend to heavy 3 B) E5M for 25 min: Read more…

Monday July 15th, 2019

Thought for the day  “Anyone can do something when they WANT to do it. Really successful people do things when they don’t want to do it.”  Dr. Phil Mobility Classes $20 Will include Hip-Spine-Shoulder in each class & challenging core progressions Tuesday    7/16 6:30 pm  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=81FC4DE8-402D-4393-84BB-1140A5281369 Friday        7/26 8:30 am  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=5A8CD824-C040-43DA-8A30-3B585B7B645C   Monday July 15, 2019 A) Single Arm Dumbbell Row: 5 sets of 8 @ 2112; Rest :60 b/t arms B) E6M Read more…

Friday July 12th, 2019

Thought for the day  “The best way to predict the future is to create it.”  Unknown Friday July 12, 2019 “KELLY”: Five rounds for time of: Run 400 meters 30 box jump, 24/20 30 Wall ball shots, 20/14  

Thursday July 11th, 2019

Thought for the day “The difference between ordinary and extraordinary is that little extra.”  Unknown Thursday July 11, 2019 A) Dual Dumbbell Neutral Grip Bench Press: 5 Sets to find today’s 8RM; Rest 2-3min b/t B) 3 Rounds:      8 DB Reverse Fly 10 Banded Scap Retractions      :20 Arch Hold :20 Hollow Hold Rest 1min btwn rounds C) 30-20-10: Performance- -Alt DB Snatch (50/35) -Hand Release Pushup -Row Cals Fitness- -Alt DB Snatch -Hand Read more…

Wednesday July 10th, 2019

Thought for the day   “Fall down seven times, get up eight.”  Japanese Proverb Wednesday July 10, 2019 A) Front Squat: E2:30 for 20 min Sets 1-2: 5-7 reps @ 65-70% Sets 3-4: 4-6 reps @ 75-80% Sets 5-6: 3-5 Reps @ 80-85% Sets 7-8: 2-4 reps @ 85+% C) 3 RFT: Performance- 75 DU 20 Burpees Fitness- 30 Lateral Jumps over Jumprope 40 Single Unders 12 NP Burpees 12 Pushups  

Tuesday July 9th, 2019

Mobility Classes $20 Will include Hip-Spine-Shoulder in each class & challenging core progressions Tuesday    7/16 6:30 pm  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=81FC4DE8-402D-4393-84BB-1140A5281369 Friday        7/26 8:30 am  https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=5A8CD824-C040-43DA-8A30-3B585B7B645C   Thought for the day “I can’t understand why people are frightened by new ideas. I’m frightened by old ones.”  John Cage Tuesday July  9, 2019 A) “Grace”: 30 Clean & Jerks for Time B) 1mile Run for Time or 2K Row (Rest for 10min After Grace) “Mental Tactics for Success” Read more…

Monday July 8th, 2019

Thought for the day    “Being defeated is only a temporary condition; giving up is what makes it permanent.”  Marilyn vos Savant Monday July  8, 2019 A) Deadlift: E2M for 16 min: 3 reps; Ascending to today’s heavy 3 B) Reverse Sled Pull: 4 x 50m Heavy; Rest 2-3min b/t C) 4 RFT: Performance- 2 Rope Climb 10 BJSD (24/20) Fitness- 8-10 Russian Step-ups per leg 8-10 Barbell Body Row

Friday July 5th, 2019

Thought for the day  “Whenever you find the whole world against you just turn around and lead the world.”   Anonymous Friday July  5, 2019 A)      Back Squat: E2:30 for 15 min: 10, 8, 6, 4, 2, 2 (ascending) Kettlebell Snatch: 2 min max snatches right/2 min max snatches left      *modify to single arm swings. 10 min AMRAP:      1 Rd of Cindy 300/200m Row or Run

Wednesday July 3rd, 2019

Holiday hours We will be closing at 1:00 pm Wed 7/3, CLOSED 7/4, Open 5:30 am for regular hours 7/5 Thought for the day  “People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.”   Norman Vincent Peale Wednesday July  3, 2019   “1776” Performance- Buy-In: 400m Sandbag Carry 7 Rounds: 17 Cal AB/Ski/Row (or 200m run) 7 Strict HSPU 6 Read more…