MOBILITY Wall Touch Assessment Shoulder Mobility (Trainers Choice) WARM UP 3 Rounds 30 sec each movement Max Pull ups Max Push ups MaxSit ups Max Air squats this is a warm up… Start out easy but consistent Add total number of reps WOD 7 minute ladder of 3 overhead squats Men’s starting weights (pounds): 135, [...]
MOBILITY SMR Pick a Trouble spot and smash it! WARM UP Running drills (Butt kicks, Bunny Hops etc.) Inch worm High Knees Power Skip Run Backwards Run Forwards Sprints 40% 50% 60% 80% 100% WOD 30-25-20-10 Ball Slams Burpees STRENGTH StrongmanWOD.com 30 Ground to Overhead using an Atlas Stone Women 35, 65, or 95 Men 95, [...]
Today we will be throwing it down 12:30pm – 1:30pm Basketball Game 1:30pm – 3:30pm STRONGMAN WOD (don’t be scared I’ll find someone to hold your hand) ALL ARE WELCOME! MEMBER OR NOT! BOYS DONT BE AFRAID NOT EVERY GIRL HERE WILL BEAT YOU
WARM UP General Warm up MOBILITY (Do This Before or After Your WOD) Episode 356: Getting Crushed By a Stone? Improve Your Dip or Bench! WOD 20 Minutes to find Max Height Box Jump then… 2 Minutes to find max standing broad jump then… 2 Rounds: 1 Minute max plyo push ups 1 [...]
DONT FORGET OPEN GYM 10:30am-3:30am! Personal Training available Please contact Kevin to schedule 951-378-3563 Mobility Work (Come in early or stay late AND WORK YOUR MOBILITY!) Shoulder Work WARM UP Bodyweight warm up 3 Rounds Pull ups Push ups Sit ups Air squats this is a warm up… Start out easy but consistent Add total number of [...]
Dion will be running the Sat Class! NO KIDS CLASS 7:45am or 9:00am Group Warm up (Trainers choice) 7 min AMRAP 5-Stone to shoulder 5-Box Jumps 24/20 Rest 2 minutes 7 min AMRAP 5- Hollow Rocks 5-Push-ups (no need to get off the ground just roll over) Rest 2 min 7 min AMRAP 5-KB Swings [...]
CrossFit by BodyFit Beginners Class 2013 If you have looked into CrossFit and think it might be for you then you have probably realized that there is an element of Power and Olympic lifting as well as Gymnastic and aerobic movements that are key to the development of a well rounded CrossFit athlete. In order [...]
2013 CrossFit Games Open Friday Night Frenzy Every Friday Night 5:30pm-? we will get together and Compete … This is open and FREE to everyone who wants to throw it down You must sign up before March 8th Scaled and Rxd Div Registration is now live. Whether you are the Fittest on Earth or it’s [...]
WOD 5:30am 9am 3:30pm 4:30pm 5:30pm 7:30pm Crushing Helen Complete 8 rounds for time of: 100 yard Sprint 8 KB Swings – 2 pood 5 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you [...]
Warm up: 1 round of MFM WOD: “bingoWOD” In each class have all skills in a bingo hopper and picked one for the whole class to do. Once skill is used discard it. The number of reps will be based on the number of days in the month. IE: first skill picked is Thrusters, first [...]
