Congratulations to Lisa on her graduation from Kettlebell Basics and to Stacey, Annelies and Christy on their graduation from CrossFit Basics. You kicked butt and deserve the kudos and recognition of your accomplishment. We are looking forward to having you in our classes and training sessions. Share on Facebook
The 6pm and 7pm classes will be cancelled tonight due to inclement weather but, that’s no excuse to not workout. Here is your evening WOD: 10 rounds for time: 10 vertical jumps (can you touch your ceiling?) 10 push ups Share on Facebook
As of now, 3:50pm, we will still have classes tonight however, for those of you in the 7pm class who want to get a workout in, you can show up for the 6pm class even if it shows as full. Then you can get home earlier and be safe. Share on Facebook
As of now, 3pm..classes are still on for tonight. We will keep you updated and hope to give 2 hours notice of class cancellations. Share on Facebook
Lots of pushing movements in CF class. It’s good, it’ll make your push-aways at the kitchen table easier. Our kettlebellers should be feeling all of their muscles from their hips to their feet after their WOD today. Lot’s of dynamic movement for their lower body. Their going for their “Buns Of Steel”. CF Class [...]
Who’s up for running outside? EVERY ONE OF OUR CFITTERS, RIGHT? Or, you can join in on the kettlebell class and avoid the cold today. CF Class WOD: Five rounds for time of: Run 400 meters 25 Hip extensions KB Class WOD: 10-9-8-7-6-5-4-3-2-1 SDHP 10 American Swings between rounds Share on Facebook
Squats for everyone today. It’s just a matter if you choose to do them as a strength during our CF (general conditioning) class or in the Kettlebell class as a metcon today. Every day is different….always keeping everyone on their toes (sometimes literally). CF Class WOD: Back Squat 3-3-3-3-3-3-3 reps KB Class WOD: 2-3 Rounds: [...]
Ground to over head? Goblet squats? Come check it out and see for yourself. Check out the pix to see how our CFitters did with those exercises. CF Class WOD: As many rounds as possible in 12 minutes of: 4 Pull-ups 6 Ground to Overheads 115/85 8 Push-Ups KB Class WOD: 3 rounds 25x Goblet [...]
50 Burpees Jump 12″ above max reach for each one Share on Facebook
Thanks to all of you that came to celebrate with us last night. For those who weren’t able to make it, we missed you and hope that you will join us for festivities to come in the future. The night started off with the much anticipated instructor WOD. (This was Josh Ackerman’s prize for coming [...]
