Workout of the Day

WOD-Aug.20

Posted by on Aug 20, 2017 in WOD | 0 comments

WOD-Aug.20

Either you run the day, or the day runs you. –Jim Rohn 5 Sets 1/2 L-sit x :60 Pike Lean x :30 Seated Pike Pulse x :30 then 20 minute AMRAP Row 500m Slam Balls x 20 Nothing is better motivation than having great gym...

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WOD-Aug.19

Posted by on Aug 19, 2017 in WOD | 0 comments

WOD-Aug.19

The reason I exercise is for the quality of life I enjoy. Kenneth H. Cooper 3 Sets Jefferson Curl x 5 Straddle Hold x :60 Table Rock x 5 5 Sets Partner Glute and Ham Raise x 5 Speed Skater Squat x 5 each leg then TIME CAP:12 minutes 2017 Crossfit Games Workout 17.5 10 Rounds for time of: 9 Thrusters 35...

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WOD-Aug.18

Posted by on Aug 18, 2017 in WOD | 0 comments

WOD-Aug.18

Don't forget to RSVP for Sunday August 27. We need to confirm who will be participating in the Triplet Event and the BBQ. Warm-up with 10 minutes of Handstand Play and Locomotions. 5 Sets Box Headstand Push-Ups x 5 Prone External Rotation x :30 each side then Mini Run/Row Duathlon For Time: Run 1-Mile Row 2000m Run...

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WOD-Aug.17

Posted by on Aug 17, 2017 in WOD | 0 comments

WOD-Aug.17

The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr. 3 sets Natural Leg Extension x 5 @ 4141 Side Plank Over Arch x 15 each Chin Hang x :30 (add weight if you can by holding a DB between your legs) Bent Twisting Lat Static x :30 each then For Time: DB Burpee Step-Up x 30 Run 400m DB Burpee Step-Up x 20 Run 400m DB Burpee Step-Up x 10 Run 400m These boys are training because they love it. Fitness is their hobby.   ...

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WOD-Aug.16

Posted by on Aug 16, 2017 in WOD | 0 comments

WOD-Aug.16

The biggest adventure you can take is to live the life of your dreams. Oprah Winfrey 5 sets Straddle Jefferson Curl x 5 Seated Straddle Lift x 10 5 Sets Negative Hanging Leg Raise x 5 Bench Pike to Squat x 10 3 sets Arch Body Hold x :60 Straddle Up x 15 then For Time: 21-18-15-12-9-6-3 Burpee Row for Calories Numbers and charts are one of the things that motivates Bill and Bill's results have told him that he is the fittest this year than any other year before. This week is a big milestone because he completed his 1000 Crossfit WOD over the past 5 years! You work hard and you are very self motivated. With all the traveling you do that never became something to hold you back. You always found a way to get your workout in! Congratulations Bill for your all your well earned success in your health and...

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WOD-Aug.15

Posted by on Aug 15, 2017 in WOD | 0 comments

WOD-Aug.15

“We have the need to be accepted and to be loved by others, but we cannot accept and love ourselves. The more self-love we have, the less we will experience self-abuse. Self-abuse comes from self-rejection, and self-rejection comes from having an image of what it means to be perfect and never measuring up to that ideal. Our image of perfection is the reason we reject ourselves; it is why we don’t accept ourselves the way we are, and why we don’t accept others the way they are.”-Don   Miguel Ruiz 5 Sets Push-Ups x 15 German Arm Swing x 20 Partner Glute and Ham Raise x 5 then For Time: 4 Rounds Double Unders x 75 KB's/DB Squats x 20 This is one tough group. They are so keen and focused to learn new skills, they love working hard and pushing each other to do better, sweat and getting dirty doesn't scare them. They are great teammates and friends to one another. I have watched them get so strong over the Summer. They are so excited to train everytime I see them. They all come in and leave with big smiles on their faces. I am very proud to train this...

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WOD-Aug.14

Posted by on Aug 14, 2017 in WOD | 0 comments

WOD-Aug.14

“Action is about living fully. Inaction is the way that we deny life. Inaction is sitting in front of the television every day for years because you are afraid to be alive and to take the risk of expressing what you are. Expressing what you are is taking action.”-Don Miguel Ruiz 5 Sets Elevated Row x 5 Bent Twisting Lat Static x :30 Then For Time: 21-15-9 Calories on the Assault Bike Box HeadStand Push-Ups 3 Sets Seated Russian Twist x 30 Standing Trunk Circle x 10 This Lat Lean feels so...

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WOD-Aug.13

Posted by on Aug 13, 2017 in WOD | 0 comments

WOD-Aug.13

5 Sets Single Leg Squat x 5 Natural Leg Extensions x 5 Then For Time: 40-30-20-10 Box Jumps Straddle-Ups...

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WOD-Aug.12

Posted by on Aug 12, 2017 in WOD | 0 comments

WOD-Aug.12

Always do your best. Don Miguel Ruiz 5 Sets Hinge Rows x 5 Shoulder Bridge Leg Curl x 5 then 5 Rounds Row 500m Squat Cleans x 10 Slam Balls x 10 Push-Up x 15 The ball of sweetness is our little gym Mascot. Sunday August 27 is our Tripet Event Swim/Bike/Run and BBQ. Sunday we are doing a Swim Workout( at your own risk) and Bike Sprints on Bluewater rd. If you still have not had the chance to come practice your welcome to join us at...

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WOD-Aug.11

Posted by on Aug 11, 2017 in WOD | 0 comments

WOD-Aug.11

Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret. Don Miguel Ruiz   3 Sets Arch Body Hold x :60 Deck Squats x 10 5 Sets Hanging Leg Raises x 5 Seated Pike Pulse x :30 For Time: Unbroken Farmer Carry x 400m Row for Calories x 50 Wall Balls x 40 Bike for Calories x 30 Goblet Squats x 20 Sandbag Run x 400m    ...

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