July 17, 2017 Gymnastics A. Weighted Pull up 3-5 sets x 5 reps *Progressive load if possible. Rest as needed. B. Static Ring Hold 3-5 sets x :15 Ring Hold (top and bottom position) *Rest as needed. Strength: Strict Shoulder Press 3-3-3-3 Metcon: 15 minute AMRAP 15 Shoulder to Overhead (inc. weight) 1 Legless Rope Climb...Read More
July 15, 2017 ATTENTION PARENTS OF KIDFITTERS: There is NO KidsFit Class tomorrow at 9:00am. Partner WOD In teams of 2, complete as many rounds and reps at each of the 5 mini workouts. A version of “The Dallas 5” 5 minute AMRAP Burpees *Switch every 10 reps. 2:00 Transition 5 minute AMRAP 7 Power...Read More
July 14, 2017 Gymnastics A. GHD Sit ups 3 x 10-12 (as fast as possible) *Rest as needed between sets. B. Ring Complex 5 sets of: :10 Ring Hollow Hold + 3 Strict Ring Pull ups + 5 Ring Kips *Rest as needed between sets. Strength: Deadlift Ladder 10 @ 50% 8 @ 60% 6...Read More
July 13, 2017 REMINDER: Heartland Rehabilitation Services will be at the gym from 3:30pm – 6:00pm performing Injury Assessments and Treatments using ASTYM. Stop by and have those aches and pains looked at. Metcon: 5 Rounds for time: 18 Alternating Dumbbell Snatches (50/35) 36 Double Unders 9 Burpees to 6″ Accessory: 3 Rounds (Not for...Read More
July 12, 2017 Gymnastics Deficit Handstand Push up 10 minutes to establish highest Def. HSPU *Rx+ = Establish a Strict and a Kipping Def. HSPU *Scaled = Highest Def, HSPU from a box Metcon: 20 minute AMRAP 400m Run 15 Toes-to-Bar 15 Box Jumps (24″/20″) COMPETITIVE CROSSFIT CLASS – 5:30pm We will be running through...Read More
