“Welcome to the Party”
Sunday, April 1, 2012 Join us at the Yay! Regionals Potluck starting at noon! Mobility:Jog 200 metersAnkle mobility w/ band, 1 minuteJog 200 metersHip mob on box, 1 minuteJog 200
Grapefruit Goooooodness
Sunday, March 25, 2012 Mobility:20 Forward leg swings, each side20 Lateral leg swings, each sideHip mobility on box, 1 minute each Warm-up:Row 200 meters, no straps10 Wall squats15 Ring rows20
We are what we eat
Sunday, March 18, 2012 Mobility:Ankle mobility with band Warm-up:Skip rope 200 meters100 Single- unders10 Jumping air squats10 Ghd Sit-upsRun 200 meters10 Back Extensions10 Jumping air squats100 Single-unders (running in place)Run
RAWrrrrrrsome!
Sunday, March 11, 2012 Don’t forget Daylight Saving starts today! Time to Spring ahead! Mobility:Jog 800 metersTricep mash, 1 minutePigeon on box, 1 minute each Warm-up:2 Rounds:10 Wall squats5 Strict
Pad Thai from “Well Fed”
A couple months back, I had the pleasure of having this exact recipe prepared for me by our resident “Sunshine” CF bad-ass, C-Rose. I was so impressed with it’s flavors
Confit(ness)
Sunday, March 4, 2012 Registered Open Athletes, please don’t forget to input your score for 12.2 by 5pm today. YEAH! Mobility:Keg drill, 2 min Warm-up:40 Double unders10 second Ring support10
Spice it up!
Sunday, February 26, 2012 Be sure to input your score to the CrossFit Games website before 5pm today! Mobility:Hip Prep Warmup:Jog 800 meters15 Squats with Barbell15 Strict Press with Barbell15
Buzz!
Sunday, February, 19, 2012 Mobility:Tricep mash10 Wall extensionsBottom of squat 2 minutes Warm-up:Row 150 meters (legs only)10 Wall squatsSamson stretch, 30 secondsRow 150 meters (legs and back only, no arms)10
Heathly cooking fats and oils
Sunday, February 12, 2012 Mobility: 10 Pvc dislocates 2 minute keg drill 10 Pvc dislocates Ankle mobility with band Warm-up: 2 Rounds 10 Overhead squats w/Pvc 10 Pull-ups (strict) 10
Bovine Guideline
Sunday, February 5, 2012 Mobility: Spend 1-2 minutes on each side of:Ankle mobility with bandShoulder distraction with band Warm-up:3 rounds:50 Single jump rope skips10 Wall squats10 Hollow rocks10 Arch rocks
