Thursday, August 7, 2015

EIE Challenge Kickoff Potluck this Sunday at MDR from Noon-1:30pm!  We will have a brief discussion about the challenge and answer any questions.  Bring your favorite dish or something to throw on the grill to share.  You do not need to be officially signed up to attend.  Hopefully see you there!

Remember, no more FightFit on Thursday nights at MDR.  There will now be regular good ‘ol CrossFit group classes at 7:30 and 8:30pm.

If you haven’t signed up for the EIE Challenge yet, what are you waiting for?!  Join the over 130 people that have signed up by filling out THIS simple form.

Chris Spealler in a very similar workout back in the 2010 Regionals.  Check out that facility and size of the crowd…how far we have come in just 5 years!



Keg Drill x 2 minutes
Wrist Mobility x 1 minute
Bottom of the Squat x 2 minutes
Theraband Routine x 15 reps


Single Unders x 1 minute
15 Scapula Pushups
15 Tuckups
15 Wall Squats
15 Burpees
Double Under Practice x 1 minute


15 Minute AMRAP:
100 sit ups, then
10 Overhead squat
30 Double Unders
*perform 1 burpee every time you break on the DUs

Notes:  Situps are Abmat with the standard of touching the ground behind your head and in front of your feet every rep.  RX+ 135/95 and Rx is 95/65 lbs.  If you cannot perform double unders yet, perform 30 barbell jump overs focusing on bounding.  If you cannot perform an overhead squat with proper depth and positioning, perform front squats.


Tabata Midline Madness

20 secs on 10 sec off for 16 total rounds
Hollow Hold
Plank on elbows
Arch Hold
Flutter Kicks

Notes: Alternate movements until you complete 4 sets of each for a total of 8 minutes of work.

Cool Down

Cobra Stretch x :30
Single Leg Hip Bridge x 10 each
Calf Stretch x :60 each
Sampson Stretch x :60 each

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