See you later, Jeff and Mo

I cannot believe I’ve been doing this CrossFit thing for 11 years, but Jeff has a way of keeping us around.  I tried to cancel my membership once and he wouldn’t let me!  Im SO thankful. I just said goodbye tonight, as they are driving out tomorrow morning. jeff &...

300 reps

after working your hammy’s, you get to do 150 of each movement in the couplet.  Lucky you!! 💪🏻🤜🏻🤛🏻 #rapperabs. **even though the front squats are light, it’s a LOT of them, with the larger sets being at the end.  Be super careful not to let your upper body go. Hold...

Rx Rey…

Wednesday September 15th Metcon “Cardio Wednesday!” 35min. To Get As Far As Possible… Run 200m 4 Rounds of “Chalk” Row 200m 4 Rounds of “Chalk” Run 400m 3 Rounds of “Chalk” Row 400m 3 Rounds of “Chalk”...

Tuesday’s WOD

Tuesday September 14th Weightlifting Bench Press (Double Progression Week 3) 6-8 Flat Barbell Bench Press Superset with; 6-8 Regular Grip Barbell Rows Rest 2-3min. Repeat For 3 Total Sets. Metcon 3 Rounds: 1min. of Cals on the Assault Bike 1min. of American KB Swings...

Monday Madness

This quote grabs me this week… we have a lot of new and returning members and we are doing some challenge weightlifting.   Don’t let that scare you. You start where you start.   No better time than now, to ramp up and learn the technique.   Challenge yourself. See you...