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, Alex L May 14, 2016: […]
“Adversity changes us, but how it changes us is OUR choice Strength: Snatch, 5×5, 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 will be performed for 1 […]
“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. Max 3 reps every 30 […]
“Stand up for what is right, even if you are standing alone” Skill: Push Press, 4×8, 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 Control: The goal of this […]
“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 of: 10 Power Snatches (75/55) […]
“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 in the hole for a […]
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, 2016: 4th Annual Tri State […]
“Hope is like the sun, which, as we travel toward it, casts the shadow of our burden behind us” Strength: Bentover Row, 4×8, Every 90 Seconds WOD: Ladder and 3RFT Part A: 10 Min Ladder 20 Double Unders 1 Rope Climb 40 Double Unders 2 Rope Climbs 6o Double Unders 3 Rope Climbs Continue with +20 […]
“You will never be happy wishing for what you do not have” Strength: Back Squat, 4×3, @87%, (0,2:30,5, 7:30) WOD: AMAP Ready, set, go… 6 Minutes on the clock 400 M Run 21 KBS (70/55) 12 Front Squat (135/95) AMAP T2B with remaining time *Scale the weight if necessary to be able to get some […]
“We are all going to Die! The goal is not to live forever. The goal is to create something that will” Strength: Hang Snatch, 4,3,2,2 Every 2 min WOD: AMRAP and Tabata 12 Min AMRAP 3 Hang Snatch (115/75) 6 OHS 9 SDHP 3 min Rest Tabata V-Ups Plank ABMAT Sit Up Shoutouts: None Box […]
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