Friday, 2-28-20

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 20 Min to complete: 4×6 2-DB/KB RDL (each leg) 4×6 Single DB/KB Elavated Box Step Down (each…

Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Deadlifts 5 X 3 Reps @ 75% 4 RFT 400m run 10 KB Deadlifts 70/53 100′ Farmer’s Carry 10 KB Deadlifts 20 Burpee to Plate

Strength/Skill – Tall Snatch 3-3-3-3 WOD AMRAP 6: 5 Clean & Jerk (75% Body Weight) 5 KB Pushups 5 Front Squat (75% Body Weight) *Rest 30 Seconds KB PUSH-UP, Just watch the first 55 secs MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight) *Rest 30 Seconds AMRAP 6: 2 Turkish Get-Up (1.5/1) 4 Floor…

Strength/Skill – Pistols 3×10 20 min A.M.R.A.P. (Unweighted, yeah!!!!) 15 Box Jumps 24/20 30 D/U or 90 S/U (A good time to work on D/U’s, no excuses) 400m – run

STRENGTH: 1 STRICT PRESS + 1 PUSH PRESS INCREASING WEIGHT 15 MINUTE ASCENDING LADDER: 1 FRONT SQUAT 185#/125 – 2 TOES TO BAR- 3 PUSH UPS 2 FRONT SQUATS – 4 TOES TO BAR-6 PUSH UPS 3 FRONT SQUATS – 6 TOES TO BAR- 9 PUSH UPS CONTINUE INCREASING FRONT SQUAT REPS BY 1 AND…

Midline Stabilization is important in all CrossFit movements and everyday……   If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…