Thanks to all that showed up for the MS Walk. It was a great day to hang out at the Beach afterward and relax pool side. Dennis Rodman was even hanging out by the Tiki Bar. Looks like he could use a little CrossFit himself.
Saturday “Tabata” Group WOD 9 am. 7 Stations – 8 Rounds per station – 20 sec on 10 sec off Jumping Pull Ups Push Ups Sit Ups Kettlebell Swings Lunges Air Squats Row 18 Athletes showed up to take part in our Tabata Workout. We started off with a PVC version of the Burgener Warm [...]
Thank God its Friday!!!!!!! We had a intense week of WODs including 2 Bench Mark Workouts. We did 90 reps of Bench Presses and approx 500 Push Ups. Never thought you would make it – Well you did. 3-2-1 Go. Once again please try to come out with us for the MS Walk this Sunday [...]
Warm Up (3 Rounds) 10 Air Squats 10 Push Ups 10 Back Extensions Workout of the Day (WOD) 10 Rounds for time: 15 DeadLifts 135#M / 95#W 15 Push Ups Warm Down & Core Work (3 Rounds) 200 Meter Run 25 Ab Mat Sit Ups 25 Back Extensions Its just a matter of time till [...]
Warm Up (10 Mins) Run 100 Meters 10 Air Squats Run 100 Meters 10 Push Ups Run 100 Meters 10 Jump Box Run 100 Meters 10 Sit Ups Workout of the Day (WOD) “Helen”3 Rounds for time:Run 400 Meters21 Kettlebell Swings 53#M / 35#W12 Pull UpsCore Tabata Ab Mat Sit Ups (8 Rounds)
Warm Up Burgener Warm Up Workout of the Day (WOD) Complete 3 rounds for time: Row 500 Meters Bodyweight Bench Press 30 reps Core Work Ab Wheel 3 x 15 reps Back Extensions
Warm Up 400 Meter Run or 500 Meter Row Samson Stretch 30 seconds Overhead Squats PVC 30 seconds Workout of the Day “Cindy” AMRAP in 20 Min (as many rounds as possible) 5 Pull Ups 10 Push Ups 15 Air Squats rest as needed then: “Kettlebell Circuit” 2 Rounds for time: 10 DeadLifts 10 Sumo [...]
Have a Great Day to Recover from a week of good WOD's (workouts of the day). Time for me to catch up on posting some pics on the website. I found a few more possible locations for the new box. We are busting out of the seams with approx 50 members in our current location. [...]
Warm Up 4 Rounds Tabata (20 seconds on 10 seconds off) Air Squats (rest at bottom) Push Ups Sit Ups Pull Ups Workout of the Day (WOD) “Fixed Card Game” (30 Minutes) 10 reps of each Diamonds Wall Balls Hearts Kettlebell Swings Spades Push Press Clubs Overhead Squats (PVC) Black Joker 100 Meter [...]
Warm Up (3 Rounds) 10 Air Squats 10 Push Ups 10 Back Extensions 10 Pull Ups Workout of the Day (WOD) Dead Lifts 10 – 8 – 6 – 4 – 2 Max Load on reps rest as needed then With a continuously running clock do 10 pull-ups the first minute, 11 pull-ups the second [...]
