Friday August 16, 2019

Mobility Class at CFFP!  Friday 8/23 8:30 AM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=F97A84E1-9A09-457D-A810-D658A79C469F Tuesday 8/27 6:30 PM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=D2FF1102-F347-4E30-AA30-BC64151EEAF4 $20 Thought for the day   “Strength does not come from physical capacity. It comes from an indomitable will.”  Mahatma Gandhi Friday August 16, 2019 A1) Front Squat: 5 Sets: 4-6 Reps @ 2211; Rest :45 A2) Dumbell Reverse Fly: 4-5 Sets: 8-10 Reps w/ Pause @ top; Rest :90   B) For Time:   Performance: 1000m Row 40 DB Bench Press 750m Row Read more…

Thursday August 15, 2019

Mobility Class at CFFP!  Friday 8/23 8:30 AM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=F97A84E1-9A09-457D-A810-D658A79C469F Tuesday 8/27 6:30 PM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=D2FF1102-F347-4E30-AA30-BC64151EEAF4 $20 Thought for the day  “Where the willingness is great, the difficulties cannot be great.”  Machiavelli. Thursday August 15, 2019   A) Close Grip Bench Press: 4-6 Reps @ 30X1; Rest 2min B) WOD:   Performance: 4-man Relay- Max 100m Sled Push x 16min.   Fitness: 6 Rounds for Time: 200m Run 2 Modified Rope Climb 8 Burpees

Wednesday August 14, 2019

Mobility Class at CFFP!  Friday 8/23 8:30 AM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=F97A84E1-9A09-457D-A810-D658A79C469F Tuesday 8/27 6:30 PM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=D2FF1102-F347-4E30-AA30-BC64151EEAF4 $20 Thought for the day   “I think and think for months and years. Ninety-nine times, the conclusion is false. The hundredth time I am right.”  Albert Einstein Wednesday August 14, 2019   A) E4M for 32 minutes (8 sets):   Performance: 400 Meter Run 8 Shoulder to Overhead Score = Total Load Moved over 8 Sets   Fitness: 400m Run 8 DB Z-Press

Tuesday August 13, 2019

Mobility Class at CFFP!  Friday 8/23 8:30 AM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=F97A84E1-9A09-457D-A810-D658A79C469F Tuesday 8/27 6:30 PM https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=D2FF1102-F347-4E30-AA30-BC64151EEAF4 $20 Learn how to attack your movement inefficiencies, get rid of those “tight” spots, and create meaningful mobility changes via the Functional Range Conditioning® system. CARs: Controlled Articular Rotations PAILs: Progressive Angular Isometric Loads RAILs: Regressive Angular Isometric Loads Flexibility ≠ Mobility Mobility = Flexibility + Strength Thought for the day   “In matters of style, swim with the current; in matters of principle, stand like Read more…

Monday August 12, 2019

Mobility Class at CFFP!  Friday 8/23 8:30 AM  Tuesday 8/27 6:30 PM  $20 Learn how to attack your movement inefficiencies, get rid of those “tight” spots, and create meaningful mobility changes via the Functional Range Conditioning® system. CARs: Controlled Articular Rotations PAILs: Progressive Angular Isometric Loads RAILs: Regressive Angular Isometric Loads Flexibility ≠ Mobility Mobility = Flexibility + Strength Thought for the day   “Knowing is not enough; we must apply. Willing is not enough; we must do.” Read more…

Friday August 9, 2019

Thought for the day   “We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.” Ralph Waldo Emerson Friday August 9, 2019 A) 3 Sets: Row 250m @ Goal 2K Pace Rest 2 min B) 2k TT: C) E2:30 for 15 min: 5-10 Bar MU or :90 Bar MU Skill Work Fit: 5-10 Strict Pullup Read more…

Thursday August 8, 2019

Thought for the day  “Life is 10% what happens to us and 90% how we react to it.” Dennis P. Kimbro Thursday August 8, 2019 A) DB Z-Press: Find 3RM in 12 min or less B) DB Z-Press: 30 reps for time @ 85% of 3RM C) E5M for 20 min: 600m Run 30 Walking Lunges 30 Tuck Crunches Fit: 400m Run 20 Reverse Lunges 20 Situps

Wednesday August 7, 2019

Thought for the day    “If you worry about yesterday’s failures, then today’s successes will be few.”  Anonymous   Wednesday August 7, 2019 A) Deadlift: 4 sets of 10 @ 60- 70%; Rest 2-3 min b/t B) 6 Sets: 50m Reverse Sled Pull (heavy) Rest :90 100m Sandbag Carry Rest 2-3 min C) 3 Sets: :45 Hip Flexor Wall Stretch/side :45 Pigeon Stretch/Side

Tuesday August 6, 2019

No Drive :45 Tuesday 8/6 Thought for the day     “ Life is “trying things to see if they work”  Ray Bradbury Tuesday August 6, 2019 A)   E2M for 16 min: Perf: Hang Clean + Clean + Jerk; Ascending Fit: 3 Power Clean + 3 Push Press B)    E2M for 20 min: 200m Run 6 Hang Clean + Jerk (135/95) Fit: 200m Run/Row 6 Hang DB Power Clean + 4 DB Push Press

Monday August 5, 2019

No Drive :45 Tuesday 8/6 Thought for the day    “An obstacle is often a stepping stone.”  Prescott Monday August 5, 2019 A1) Rear Foot Elevated Split Squat: 5 sets of 6/leg; Rest :60 after each leg A2) Ring FLR: 5 sets of ::30-:60; Rest 2 min B) Tabata AirBike: For Max Total Calories C) Rest 2 min: D) Tabata Pushup: For Max Total Reps