Snatches are Back!
Friday, August 15, 2014 Prehab: Monster Walks OH Band Distraction Gristles/ Groiners Warmup: 200M Run With Barbell: 5 Pause Back Squats 5 Overhead Scapular Pushups 5 1-1/2 Back Squats
Learn the Kipping Pullup
Friday, August 8 Prehab: Overhead Band Distraction, 30 sec each 10 PVC Dislocates 10 Lat Activations 10 Leg Swings 10 Single Leg Calf Raises Warmup: 5 Inchworms Lat Activations, use
‘Fran’-like Fitness
Friday August 1, 2014 Prehab: 15 Leg Swings 15 Shoulder Bridges Wrist/ Ankle Stretches 15 PVC Dislocates Warmup: 2 Rounds: 5 Pause Front Squat with Bounce 5 Shoulder Press 5
Crossfit Games are this Weekend!
Friday, July 25, 2014 Prehab: Leg Swings, 15 each Wrist stretches, 20 sec each Overhead Band Distraction, 30 sec Warmup: 10 Front Squats 10 Jumping Squats 30 Sec Wall Sit
Deadlift 1 Rep Max
Friday, July 18, 2014 Prehab: Leg Swings, 12 Each Banded Posterior Chain Floss 5 Jefferson Curl, Light Weight Warmup: 400M row 5 Inchworms 10 Mt Climbers, wide and slow 5
Hero WOD ‘Daniel’
Friday, July 4, 2014 Reminder- Holiday Class Times today at 8, 9, 10am Only Prehab: Overhead Band Distraction Leg Swings Calf/ Wrist Stretches Warmup: All with PVC Pipe: 10 Dislocates
Partner Up
Friday, June 27, 2014 PreHab: Banded Posterior Floss Leg Swings Shoulder Bridges PVC Dislocates Warmup: Row 400M Then 2 Rounds: 16 Walking Lunges 8 Plank to Down Dog 8 Knee
Athlete Profile
Friday, June 20, 2014 Prehab: Band Super RackWrist and Ankle StretchesLeg Swings Warmup: 6 T-Pushups6 Inchworms12 KB Swings12 Goblet Squats4 T-Pushups4 Inchworms10 KB Swings10 Goblet Squats2 T-Pushups2 Inchworms8 KB Swings8
‘Bring a Friend Day’ This Saturday!
Friday, June 13, 2014 Prehab: Cat Cow StretchLeg SwingsShoulder BridgesTheraband Routine Warmup: 200M Run8 Goodmorning with Bar10 Squat Jumps8 Stiff Legged Deadlifts10 Supermans5 Straight legged Burpees Classic Strength: Deadlift 3×5
Facing Weaknesses
Friday, June 6, 2014 Prehab: Row 500M Posterior Band Floss Rev Snow Angels GHD Back Extensions Warmup: 10 Samson Walking Lunges 5 Bar Taps 10 Ring Rows 10 Plank to
