Tuesday, 5-7-13
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm
+
5 sets @100% that means like an animal!!!
20 kbs 2/1.5 pood
60 double unders
rest 3 min b/t sets
3 mins rest b/t sets means balls to the wall!!!!!!!!!!
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Friday, 5-22-14
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Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…
Monday, 4-15-13
Byadmin
Did you do your taxes? Strength/Skill – Snatch Balance 5×2 3 R.F.T. 7 Overhead Squats – 125/83 20 Alternating One-Armed Dumbbell Snatch 50 Double-Unders
12-5-13, Thursday
Byadmin
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk) Five rounds for time of: Run 200 meters 185/135 pound Deadlift, 21 reps
Thursday, 1-24-13
Byadmin
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Come @ 7 and workout with Sheps!! HBBS: 3X10 – heaviest possible, rest 3 full minutes 5 rounds for time of: 4 Power Cleans @ 80% 8 HSPU 20 Lateral Bar Hops
Wednesday, April 18 2012
Byadmin
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Handstand Walks, HSPU’s, Kipping HSPU”s, Handstands While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and…
Friday, 6/6/14
Byadmin
10 min EMOM 3 strict Pull ups 3 T2B 3 CTB Pull ups Tabata 1- Hollow Rocks 2- Super Mans 3- L Hang Hold 4- Plank Hold 1 mile run for Time