1 minute Max
GHD sit Up
GHD hip xtension
30 second rest between exercises
Good Morning, Hope you all had a wonderful and safe 4th. in the spirit of Independance and freedom as related to yesterdays post lets keep it goin. Oh and if you didnt get a chance to read yesterdays blog….here it is….
50 Dumbbell thrusters
50 Hollow Rocks
First things first——THE GYM IS CLOSED TODAY——- Today we celebrate our Independance! Big Thanks to All of our Servicemen and Woman helping people gain Freedom all around the world. BUT the Independance Day Im talking about right at this Moment is the Day You decided that You wanted to be Free from Disease, obesity, and…
Good Morning, ** YOGAWOD Workshop July 30th 10am-Noon, then followed up with Paleo BBQ/Potluck** Sign Up Sheet will be posted in the GYM Today or sign up on the website. This is for Members AND Non Members alike. All the details can be found on the website. Warm Up then 15 min AMRAP 250m Sprint…
Good Morning Iconz, I am pleased to announce a date for our long awaited Workshop YOGA/MOBILITY FOR CROSSFITTERS and other POWER ATHLETES scheduled for Saturday JULY 30TH and presented by our own Yogini Valarie. This will be for members and NON members alike so please spread the word as space is limited. Yoga and Mobility…
Iconz, today is crazy CF Football Day! Warm Up……Real Good then 10,000 lbs Lift 10,000 lbs as fast as possible using only one rep of the following: 1 Squat 1 Press 1 Deadlift *You can use any weight on the lifts and it can be done in any amount of rounds. You can only do…
Good Morning Iconz,
Stay tuned as I will Announce our challenge winners!
Regional WOD 6 – 20 minute time CAP
Row 20 Calories
40 2-Arm Dumbbell Ground 2 Overhead (45/35)
50 Toes 2 Bar
100ft Overhead Walking Lunge (45/25)
Good Morning Iconz,
We officially end our Challenge Today!!!!! BODY FAT TESTING is from 9am-Noon. Please bring your results in On Monday so that i can record as I will be announcing the winner on Wednesday.
Good Morning Iconz, Our paleo challenge will officially be OVER this coming Saturday. Please sign up for the body fat testing by Wednesday if you have not already. Even if you have fallen off, or if you missed the first testing opportunity. Stick with Paleo. it works!
Warm UP then