Thursday October 31, 2019

  Thursday October 31, 2019   A) E2M for 16 min: Performance: Odd: 8-12 Kipping Pullup Even: 5-10 Strict Pullup   Fitness: Odd: 10 Beat Swing Even: 5-10 Strict Pullup   Shoulder issues: Alternate Rounds of the following: Odd: Band Pull Apart x 25 / Straight Arm Band Pressdown x 25 Even: Banded Row x 25 / Low Row with Rotation x 15 *Use Crossover Symmetry if possible   B) 15 min AMRAP:: 25 Am. Read more…

Wednesday October 30, 2019

Wednesday October 30, 2019   A) Strict Press: E2:30 for 5 sets: 5-7 reps @ 70-80% 1RM   B) FT: 1 Mile Run or 100/70 Cal Row/AB 100 Air Squats 50 Burpees 25 Box Jump Overs   Fitness: 4 RFT: 400m Run or 20/15 Cal AB/Row 25 Air Squats 15 NP Burpees  

Tuesday October 29, 2019

Tuesday October 29, 2019   A) Front Squat: E2:30 for 15 min: Sets 1-2: 5 reps @ 75% Sets 3-4: 4 reps @ 80-85% Sets 5-6: 3 reps @ 85-90%   B) E2M for 20 min: Odd: 10 Power Snatch + 50 DU Even: 20 Dual KB FR Walking Lunge   Fitness: Odd: 15 DB Hang Clean and Press + 30 Mtn. Climber Even: 20 Walking Lunge + 15 Tuck Crunch

Monday October 28, 2019

Thought for the Day     “Reading Is To The Mind, As Exercise Is To The Body.”      Brian Tracy Monday October 28, 2019   A) Box Step Up: 4 sets of 6 reps/leg @ 3011   Performance: DB’s in Low Carry   B) 3 RFT: 30/22 Cal Row 20 KB Snatch (10/arm) 20 SA KB Thrusters (10/Side) 10 MU or 15 C2B   Fitness: 25/15 Cal AB 20 SA KB Swing 20 Jumping Squat Read more…

Friday October 25, 2019

ROM -STRONG  October 25, 2019  8:30 AM to 9:30 AM In this program, you will learn how to create healthy joints via Controlled Articular Rotations, you will learn how to create strength in “end-range” positions to take ownership of your potential range of motion, and you will learn how to attack those inefficient areas of your body that interfere with fundamental movements like squats, deadlifts, and overhead positions. Sign up here: https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=4A8C80E8-99FC-4799-A170-766631107263 Thought for the Read more…

Thursday October 24, 2019

ROM -STRONG  October 25, 2019  8:30 AM to 9:30 AM In this program, you will learn how to create healthy joints via Controlled Articular Rotations, you will learn how to create strength in “end-range” positions to take ownership of your potential range of motion, and you will learn how to attack those inefficient areas of your body that interfere with fundamental movements like squats, deadlifts, and overhead positions. Sign up here: https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=4A8C80E8-99FC-4799-A170-766631107263   Thursday October Read more…

Wednesday October 23, 2019

ROM -STRONG  October 25, 2019  8:30 AM to 9:30 AM In this program, you will learn how to create healthy joints via Controlled Articular Rotations, you will learn how to create strength in “end-range” positions to take ownership of your potential range of motion, and you will learn how to attack those inefficient areas of your body that interfere with fundamental movements like squats, deadlifts, and overhead positions. Sign up here: https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=4A8C80E8-99FC-4799-A170-766631107263 Thought for the Read more…

Tuesday October 22, 2019

ROM -STRONG  October 25, 2019  8:30 AM to 9:30 AM In this program, you will learn how to create healthy joints via Controlled Articular Rotations, you will learn how to create strength in “end-range” positions to take ownership of your potential range of motion, and you will learn how to attack those inefficient areas of your body that interfere with fundamental movements like squats, deadlifts, and overhead positions. Sign up here: https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=4A8C80E8-99FC-4799-A170-766631107263 Thought for the Read more…

Monday October 21, 2019

  ROM -STRONG  October 25, 2019  8:30 AM to 9:30 AM In this program, you will learn how to create healthy joints via Controlled Articular Rotations, you will learn how to create strength in “end-range” positions to take ownership of your potential range of motion, and you will learn how to attack those inefficient areas of your body that interfere with fundamental movements like squats, deadlifts, and overhead positions. Sign up here https://crossfitfullpotential.sites.zenplanner.com/event.cfm?eventId=4A8C80E8-99FC-4799-A170-766631107263 Thought for the Read more…

Friday October 18, 2019

Thought for the Day  “Creativity Is Intelligence Having Fun.”  Albert Einstein Join Sandy this Sunday @ 8:30 for Yoga Open Workout 20.2 RX Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50/24 lb.  dumbbells Scaled Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35/20-lb. dumbbells Click here for workout description & Standards  https://games.crossfit.com/workouts/open/2020/2?division=1&workout_type=rx