by Justin Brickman | Jul 25, 2012 | Uncategorized
Warmup 3 rounds for time of: 10 Good Mornings 10 PVC Overhead Squats 10 Mountain Climbers 10 KB Swings Strength 2 Reps Box Squats – Every minute on the minute for 10 minutes Workout For time: 500m Row 150 Double-unders 50...
by Justin Brickman | Jul 24, 2012 | Uncategorized
Today we did the ‘Shankle Complex’ Here is Donny doing it with 440lbs And here are some pics from...
by Justin Brickman | Jul 24, 2012 | Uncategorized
1. Wednesday’s Olympic lifting class will be at 4:30pm instead of 7:30. This time change is permanent. 2. We are re-introducing the burpee penalty for tardiness. 1 min = 10 burpees. 🙂
by Justin Brickman | Jul 23, 2012 | Uncategorized
Strength BS or DL Conditioning 100 Ft walking lunges 21 Pull-ups 21 Sit-ups 100 ft Walking lunges 18 Pull-ups 18 Sit-ups 100 ft walking lunges 15 Pull-ups 15 Sit-ups 100ft walking lunges 12 Pull-ups 12 Sit-ups 100 ft walking lunges 9 Pull-ups 9 Sit-ups 100 ft walking...
by Justin Brickman | Jul 22, 2012 | Uncategorized
WOD 4 person teams Part 1 – tire flips (~50 yards) – 100 ball slams – tire flips (~50 yards) – 100 kb swings (53/35) – tire flips (~50 yards) – 100 burpees – tire flips (~50 yards) – 100 hammer tire hits – tire...
by Justin Brickman | Jul 21, 2012 | Uncategorized
Olympic Lifting Squat Clean 1-1-1-1-1-1-1 Keep weights moderate & focus on immediately changing direction & receiving the bar where it’s at CrossFit Group Class Group Warmup: HOOVERBALL!!!! If you’ve never played hooverball, it’s a great...
