Take the day off to Recover and prepare for another intense week. If you like our shirts they come in Red or Black – Womens or Men’s all sizes. Please click on the purchase t shirt icon on the left and specify which shirt you want and where you want it shipped. You can get [...]
Warm Up Team Row Groups of 6 each 1 has exactly 1:45 to row and :15 to switch after everyone on your team completes the team with the most Meters wins the race. After some light stretching and a quick tutorial Coach Heidi put everyone through a card game for 25 Mins. Workout of the [...]
Warm Up 21,15,9 of PVC Thrusters Push Ups Workout of the Day (WOD) 7 Rounds for time 7 Thrusters 95M/65W 7 Burpee Box Jumps
Workout of the Day (WOD) Dead Lift 5-5-5-5-5 Rest as needed then; 2 Rounds 25 Glute Ham Sit Ups 25 Back Extensions The night crew loving Glute Ham Sit Ups Impressive lifts today.
Warm Up Daily Warm Up Workout of the Day (WOD) “Murph” Run 1 Mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile Partition the Pull Ups, Push Ups, Air Squats as needed. Start and Finish with 1 mile. John S wore a 20 lb Vest. And paid the price. Everyone did [...]
Warm Up (3 Rounds) 5 Pull Ups 10 Push Ups 15 Air Squats 20 Sit Ups 25 Jump Rope Workout of the Day (WOD) 4 Rounds for time: 200m Run 100m Farmer walk 10 Wall Ball 20#/14# 20 Pushups 20 Kettlebell Swings 53#/35# 20 Squats 20 Double Unders or 100 Singles Doc and Jason doing [...]
Warm Up Run 1 mile or Row 2000 Meters Samson Stretch Workout of the Day (WOD) Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 rest as needed then 4 X 40 yard sprints (rest 2 mins between efforts) Core Work 100 Ab Mat Sit Ups New Members Georgia and Alex are going through “Foundations”. [...]
Take the day to relax and recover for a rough week of WOD’s to follow Purchase T Shirt link on left side We need to start thinking of a 30 Day Challenge. For example in the past we did a 30 Day “Cindy” Challenge and everyday we did an extra round of “Cindy”. For [...]
Warm Up 4 Rounds of each 20 seconds on 10 second rest (tabata) Push Ups Sit Ups Jump Rope Air Squat (hold at bottom) Workout of the Day (WOD) “Fight Gone Bad” Row (for calories) Wall Balls 20lb Men / 14lb Women 10 ft target Sumo Dead Lift High Pull Box Jumps 20″ Push Press [...]
Warm Up (2 Rounds) 50 Jump Rope 10 Lunges (each side) 10 Push Ups 10 Sit Ups Workout of the Day (WOD)"Michael" Three Rounds for time of:800 Meter Run50 Back Extension50 Glute Ham Sit Ups *** Whoever is interested – A large Group of The CrossFit Affliction Family Members are meeting at Geronimos Bar and [...]
