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10/31/2013

Main – CrossFit Happy Halloween. Or Hollow-een? View Public Whiteboard Warm-up (No Measure) 5:00 Warmup + Mobility then: 3 rounds- 2:00 Handstand pushup work (balance, walk, etc) 2:00 to [...]

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10302013

Corner of Fairview & Yupon – Femme Fit Please note Friday’s class is cancelled due to GymBowie’s 1st Annual Halloween Bash!! We will have open gym from 5-7pm in which I can [...]

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10302013

Main – CrossFit Compare to 9302013 View Public Whiteboard Back Squat (5-5-3-1-1-1-1) Establish 1RM Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsIf [...]

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10292013

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Lunges 15 Hollow Rocks 10 Superman 5 Burpees 3 r’ounds Push Jerk (5×5) spend 5:00 on technique, 10:00 more minutes [...]

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10282013

Main – CrossFit View Public Whiteboard Pull-ups 4 rounds for max reps. Strict- No bands. If you can’t do 5, you will sub strict ring rows. Rest 1:30 minimum. During rest, work on [...]

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10262013

Main – Saturday Morning Workout View Public Whiteboard Metcon groups of 2, alternate as needed. -overhead plate carry 400 M (partners share the responsibility of the plate, it NEVER touches [...]

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10252013

Main – CrossFit View Public Whiteboard Warm-up (No Measure) Double Under practice 4:00 Mobility 1:00 Double Under challenge– Most DU’s in a minute. Write on board. Back Squat (5 [...]

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10242013

Main – CrossFit View Public Whiteboard Overhead Squat (5 OH squats + 10 vertical jumps ) Every OTHER Minute complete 5 OHS + 10 jumps to the highest height you can touch with one hand. 5 [...]

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10232013

Main – Femme Fit View Public Whiteboard Metcon (No Measure) Tabata Slam Balls :20s ON :10s OFF 8 rounds Metcon (Time) 50 Walking Lunges 100 Jump Rope 25 squat clean press (10lb) 100 Jump [...]