3 times the Fun!

This past week our athletes worked on 3 different CrossFit circuits and we saw some really amazing results!

#1

Volkswagen

21, 15, 9 reps of;

Bench Press (BW)

Pull ups

AJ 12.06
DB 10.45
KM 10.23

#2
5 Rounds for time;
10 Deadlifts (BW)
10 Push-ups
10 Box-jump 24"

AJ 6.30
-------
AB 8.30
DB 11.32
EK 8.30
JG 7.02
JM 15.45
KM 7.48

#3
4 Rounds for time;
400m Run
50 Squats

AJ 12.40
YR 15.34

Very special Congratulations to YR and AJ on their big event this Monday!!!

Got Knees to Elbows?

Thrust and Pull!

Last week we posted 2 really tough workouts; Jackie and the Volkswagen

10 Athletes completed the Jackie circuit, here are the results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JMc 10.46

KM 14.38

YR 17.43

This week we will give you another opportunity to smash the Volkswagen;
21, 15, 9 reps of Bench Press and Pullups

or

5 rounds for time of;
10 Deadlifts (BW)
10 Push Ups
10 Box Jumps 24"

3, 2, 1, GO!

Check out these interesting articles;

Having a Cow About Steak Quality

How to Get Stronger

Oh, By the way, How did your Jackie time compare to these kids?

Going Overhead!

Last week our athletes practiced their Overhead Squat skills and performed the CrossFit circuit Nancy;

5 rounds for time of

400m Run

15 Overhead Squats 95/65lbs

The Rx weight proved to be a challenge, but everyone did an amazing job!

AJ 16.27

DB 19.38

EK 14.55

ID 16.40

JG 17.05

KM 19.26

YR 19.47

How many days 'till Memorial Day Weekend?

How many workout's before you're hanging with your family and friends in those shorts and tank top?

It's time to dial in your training and nutrition efforts!

(ask me how!)

Workout 1; Jackie

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Workout 2; Volkswagen

21-15-9

Bench Press (BW)

Pull Ups

3, 2, 1... Go!

Jackie Results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JM 10.46

KM 14.34

YR 17.34