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Wed 5.4.16

“If you don’t have the time to do it right; when will you have time to do it over” For Fun: Rowling Warm Up Hard NOT Fast: 6RFT of 2 Rope Climbs 4 Deadlifts (80%) 8 HSPU (3" deficit) 16 HRPU 18 min cap Hard not fast implies that today…

Tues 5.3.16

“There is no such thing as bad or good luck.  You decide how you view the outcome of every situation” Skill: Understanding how to pace the rower, burpees, BJO, and GTO Mobility: (10 min) Strategic Cruise Control:  18 Min Chipper (AMRAP style) 50 Cal Row 40 Toes to Bar 30…
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Mon 5.2.16

“Discipline is choosing between what you want now and what you want most” Skill: Front Squat, 7x2, EMOM @ 85%    *Focus on chest up and knees driving out  WOD: Sprint Intervals Part A: 0:00-4:00: 2 Round Sprint of: 15 Hang Power Cleans (95/65) 15 Wall Balls (20/14) 4 min cap to…
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Sat 4.30.16

Bootcamp Follow the leader Row Deficit Push Up Scissor Squat Jacks V Ups KB Row Slam ball shoulder overs Leg Lifts Sprints *10 burpees as a group 3 rounds 1min rest Shoutouts: Jodi M Bday Box News: none Schedule/Event News: April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Kaitlin, Jenna, Ryan, Kyle,…
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Fri 4.29.16

“Adversity changes us, but how it changes us is OUR choice Strength: Snatch, 5x5, 75% Every 90 seconds Huff and Puff, Intervals: Fight Gone Bad  BJO (24/20) KBS (50/30) Burpees WJR DB/KB Snatch 1 for 1 (50/30) 1 Min Rest repeat two more times (3 rounds in total) *Each exercise…
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Thurs 4.28.16

“If you have time to whine and complain about something then you have the time to do something about it” Strength Threshold: Back Squat, 80%, 3 reps every 30 seconds for a max of 8 rounds. *Attack the rack, start when you are supposed to, be honest with your reps. …
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Wed 4.27.16

“Stand up for what is right, even if you are standing alone” Skill: Push Press, 4x8, Every 90 seconds (off ground) Focus on strong drive, heels down, strong overhead Cruise Control: 25 Min AMRAP of: 15 Clean and Jerks (135/95) 10 SHDP (135/95) 25 HRPU 20 ABMAT Sit Ups *Cruise…
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Tues 4.26.16

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending” Strength: DL, 85%, 3 Reps every 30 seconds for 6 rounds. (0,30,1:00,1:30,2, 2:30) *Proper form is a must. Maintain tension in your midline. Arched back. Back Engaged Interval Work: 5 Individual Rounds…
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Mon 4.25.16

“It is not about who can work the hardest. Unless you are a beginner, fitness is not the limiting factor anymore. Positional Quality @ Intensity is the limiting factor. Bring awareness to form and just make it look better” -Kelly Starrett Skill: 1 Squat Clean EMOM for 10 Minutes #80% (stay…

Sat 4.23.16

No Bootcamp Today Shoutouts: None Box News:  NO Bootcamp 4/23 due to a CF competition Schedule/Event News: April 23, 2016: Autism Awareness Swim-a-thon April 23, 2016: Battle Of the BAEs CrossFit Comp May 14, 2016: Greek Festival Outing June 11, 2016: CrossFit By the Shore Summer Slam Comp June 25th,…