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02/23/2019Warm-upSet-up all equipment and complete 1 round for each athlete of: 10 Box Jump 10 KBS 10 Hand Release Push-ups 10 Hang Power Cleans 10 Abmat Sit-upsMetconMetcon3 Rounds of 2:00 on with a partner: 2:00 of Box Jumps w. step down (24, 20) 2:00 of KBS (53, 35) 2:00 of Hand Release...

02/22/2019MetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible...

02/21/2019Warm-upGrab a medium band and In place complete: 2 Rounds of: 10 Cook Squats w. OH Reach 10 Reverse Lunges (each) 10 Banded Goodmornings (squeeze glutes at top for a 1 ct) Then, Grab Barbells and complete a complex of: 2 Rounds of: 8 Bent-over rows 8 RDLs 8 Goodmornings Rest 60-90s + add light weightWeightliftingDeadlift...

02/20/2019Warm-upAMRAP 6 of: 100 Ft. Shuttle Spring (down 50 back 50) 10 Air Squats 8 Hollow Rocks 6 Yoga Push-ups 4 Scorpions each side Then Snatch Warm up with a Barbell WeightliftingPower Snatch (Weight)5 x 3 Building Rest 2 minutes beween sets Do not have to be touch and go MetconMetcon...

02/19/2019Warm-up high knees up and back butt kicks up and back power skips for height/distance bear crawl one way side shuffle up and back bear crawl one way Inchworks with a push-up Then, Review Push Press -strict press x 5 -dip and stand x5 -dip and drive ( no press...

02/18/2019Warm-up50 Ft. of: Walking Lunge with Twist Knee Grab Walking Quad Stretch Inch Worms Then, 2 Rounds of "mini-band glute activation" 8 clams/side and 8 walks L/R and F/B ; 8 banded (mini band) goblet squats with 20 second hold in bottom on the final rep focusing on upright chest and weight in heelsWeightliftingPaused...

02/16/2019Warm-up"Powerwalk Races" Set your class up in rows as you would for a dynamic warmup. Coach calls "3-2-1-go," and each "walker" leaves their mark. They "race" down and back and upon return they high-five the person behind them in line, and that person takes off. Then, Set-up KBS...

02/15/2019Warm-upMusical Med Balls Then, 3 Way Banded Shoulder/Lat Stretch x 30s each Then, Review The Floor PressWeightliftingFloor Press (Weight)Close Grip Floor Press: 3RM. Rest 2:00 This should take roughly 6-7 sets to complete. Beginner: 5 x 5, adding weight if form permits.MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 5 Clean...

2019-02-13 20:00:00.000000 [timezone_type] => 3 [timezone] => Africa/Abidjan ) current: DateTime Object ( [date] => 2019-02-14 00:07:39.000000 [timezone_type] => 3 [timezone] => UTC ) diff: DateInterval Object ( [y] => 0 ...

2019-02-12 20:00:00.000000 [timezone_type] => 3 [timezone] => Africa/Abidjan ) current: DateTime Object ( [date] => 2019-02-13 00:08:50.000000 [timezone_type] => 3 [timezone] => UTC ) diff: DateInterval Object ( [y] => 0 ...