Workout of the Day WARM UP: EMOM8, 12 SEC ASSAULT BIKE SPRINT STRENGTH: 1RM PUSH PRESS THEN 3 x 1 @ 95% OR CARDIO/CORE STRENGTH: 3 ROUNDS OF… 1 MIN ARCH HOLD 15 GOOD MORNINGS, STAGGERED STANCE, EACH LEG ON ALL 4s, EACH LEG, 10 OF EACH… TUCK TO EXTENSION LIFT & LOWER […]
Workout of the Day CORE: 4 MIN PLANK HOLD OR ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX) GYMNASTICS PEGBOARD HS WALKS/HOLDS MU OR CARDIO/CORE STRENGTH: ACCUMULATE 3 MIN PLANK HOLD THEN 3 ROUNDS OF… 30 SEC WALL SIT W/MED BALL (#14/10/6) 20 MB OBLIQUE TWISTS 20 MB HIGH/LOWS (REACH UP, TAP FLOOR) […]
ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party: This Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy, and a bounce […]
STRENGTH: 5 x 3 LOWER BOX SQUATS, HEAVY PARTNER WOD: FOR TIME… 30 THRUSTERS, SYNCHRO 50 PULL UPS 400M RUN TOGETHER 50 PULL UPS 30 THRUSTERS, SYNCHRO *ON THRUSTERS…ONE USES BARBELL (#95/65), OTHER USES DB (#45/30)
ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party: Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]
Workout of the Day SKILL: ME DU, 2:00 WOD: 10 RFT… 10/8 CAL AB 15/12 CAL ROW 200M RUN
Workout of the Day STRENGTH: 8 MIN TO FIND… 1RM SDL PARTNER WOD: 5 RFT EACH…WORKING AT SAME TIME, SWITCH WHEN THEY FINISH THEIR ROUND PARTNER 1 COMPLETES 1 FULL ROUND OF… 12 SQUAT SNATCH (#65/42) 21 PUSH UPS WHILE PARTNER 2 COMPLETES 250M ROW
Workout of the Day STRENGTH: 7 x 1 HANG POWER SNATCH, HEAVY ACROSS OR CARDIO WOD: WITH EMPTY BARBELL…IT CAN’T TOUCH THE GROUND TABATA, EACH OF THE FOLLOWING… BICEP CURLS BARBELL SIT UPS BENT OVER ROWS WINDSIELD WIPERS
WELLNESS WEDNESDAY For some who have a CrossFit-centric career, CrossFit IS life. For your average box-goer, we have to have hobbies outside of CF to help keep us balanced, sane and happy…you know, maintaining our overall wellness. For some it’s yoga, kombucha making, crafting, biking, hiking, etc. For a few of our members, it’s recreational […]
Workout of the Day WARM UP: CORE WORK ME PLANK HOLD OR L-SIT (L-SITTERS MUST ACCUMULATE 1:00 AFTER MAX) CARDIO: AMRAP25 200M RUN 50 KB DL (#70/53) 10 KB GOBLET SQUATS 200M RUN 20 WB 10 MB LEG LOWERS 10 MB BURPEE JUMPS WOD: FOR TIME… 20 MU 40 KBS (#70/53) 60 […]
