Monday

Quick post. I'll put more up later..



CrossFit 11:00 am 4:30 pm


3 rounds 
8 hang power cleans
15 burpees
30 air squats

Friday

     Oh yes its time for the bear complex. For those of you who dont know what the bear complex is I'll post a video instead of trying to explain it. See you soon..




CrossFit 11:00 am 4:30 pm


5x5 Bear Complex

Wednesday

    Time for some runnun! I have a nice little three rounder in store for you all today. Were going to spend a little time before class and practice your snatch and do some good mobility stretching. See you all soon!






CrossFit 11:00 am 4:30 pm 


3 rounds 


400 m run 
7 hang power snatch 
14 hand stand push ups 
21 wall balls


Even thought the games are over I figured you might like this video. Pretty cool!

Monday

     Good Morning Superfiters! We had a great week last week so lets keep it rolling! Were going to start this week off with an AMRAP. Should be a fun one, there's  some skills in there so were going to spend some time before class and going over them.




CrossFit 11:00 am 4:30 pm


20 minute amrap

10 squat cleans
15 hand release burpees
20 KB high pulls
25 double unders 

THIS is amazing! These are skills right here!

 

Friday

     Happy Friday SuperFiters! I hope you all had a great week, I definitely enjoyed my first week back even though it was limited. Its nice to see everyone again and be a part of the CrossFit awesomeness! Come in pumped today because today is going to be grueling!!!




CrossFit 11:00 am 4:30 pm 


For time:
30 weighted ab mat sit-ups
30 deadlifts 
30 double-unders
30 overhead squats
30 SDHP


Some friendly sportsmanship. I like it!

Wednesday

     Today were going to do a clean and jerk. I figured since I haven't been in in a while and we haven't done any strict weight lifting in a few weeks we could play some catch up. Get ready to move some weight ya'll






CrossFit 11:00 am 4:30 pm 



W.O.D.

5x1 clean and jerk

Monday

     Geuss who's back! Hey everyone I'm officially back today and ready to crack the whip! I'll be in all day today I'm just going to need some help because I'm still on crutches. I'm not going to be doing much just barking orders. That means everyone's going to have to get and stack all their weights etc. See you soon.




CrossFit 11:00 am 4:30 pm


3 Rounds 


15 wall balls 
15 doodlebugs 
5 deadlifts 
15 double unders
15 wall walks

Friday

     Happy Friday! Real quick, I have some good news. I'm coming back on Monday! I'll still be on crutches so I'm going to need some help from everyone while I'm there. My leg is feeling better and I think it'll be fine to be at work from Monday on out. I'm looking forward to seeing everyone and I hope your ready to get back to some good ol CrossFiting FUN! I'm going to send out a mass text if you get it please let others know I'll be back. I dont think I have everyones phone number. Thanks and see you soon!






CrossFit 11:00 am 4:30 pm 
 
Buy In 

3 way hammy 
alt calve stretch 
boot strap squats 
1/2 doodle 
karaoke down and back 
inch worm to push up 

Body weight warm up 

3x15 double unders
3x25 ab mat sit ups 
3x12 wall walks 

WOD

"Karen"
150 wall balls for time 

Wednesday

     Good morning Superfiters I hope your all doing well. I have a little 4 rounds WOD for all of you today. Every time I write out these WODs I get envious of everyone being able to go do what I live to do. I hope you all are having fun and are enjoying your summer so far. Keep kicking ass and keep killing your diet. I'll be back soon. Have a great day!




CrossFit 11:00 am 4:30 pm 

4 Rounds


25 air squats 
25 weighted ab mat sit ups
25 hand release push ups
25 kettlebell swing

Monday

     Good morning SuperFiters! I hope you all got some rest this weekend. Your going to need it fore this one. Byron will be in today for the classes. I'm hoping to be back by next week. I'm feeling better but still need to stay off my leg. I might go get an MRI done here pretty soon if things don't start healing up faster. I'll keep you posted, have fun today!






CrossFit 11:00 am 4:30 pm

In this WOD you will do 10 of each movements then 9 then 8 and so on until you get to 1,1,1 and then your done.Have fun ya'll!


Buy In: 
3 way hammy
alt calf stretch 
boot strap squats 
lunge to perfect stretch 
walking quad pulls
toy soldiers


Body weight warm up 
3x12 double unders
3x7 H.S.P.U. or sub push ups or wall walks 
3x15 hollow body walks


WOD
10-9-8-7-6-5-4-3-2-1
squat clean 
burpees
kettlebell swings

Friday

     Hey everyone I hope everyone is doing well and killing it in the WODs. I'm healing up pretty good, still cant walk but I'm feeling better and better every day. I'll be back before you know it! We have a special WOD today because its Jonathan's B'day! Happy birthday Jon hope you like the WOD. Have a great weekend ya'll!!!!



CrossFit 11:00 am 4:30 pm

Buy In: 
3 way hammy 
alt calf stretch 
1/2 doodle
lunge to Spider-man
boot strap squats


Body weight warm up:
3x12 overhead squats
3x10 hand release push ups 
3x15 ab mat sit ups

30 walking lunges
30 wall walks/sub push ups
30 box jumps
30 ab mat sit ups
30 double unders
30 dumbbell clean and jerks
30 burpee push ups
30 single arm kettlebell swings (30 each side)
30 doodlebugs
30 kettlebell snatches/dumbbell snatches (30 each arm)

4th of July WOD

Due to popular demand I'm going to post a 4th of July WOD. You asked for it so here it is. If you cant get to it today then do it tomorrow for a make up WOD


CrossFit 11:00 am 4:30 pm

4 rounds
400 meter run
4 deadlifts (something heavy, maybe somewhere around 70% of your 1 rep max)
40 double unders
1 minute break between rounds

GOOD LUCK. And please post your times so I know what you got

Tuesday

Update

I went to the hospital yesterday and they said that I ripped a tendon in my leg. not the achilles tendon but another one in there they say isn't important. I don't know about you but I think anything in my body is important. So long story shorts they said to keep icing it and stay off it for 7 straight days. That means I'm not going to be in the gym for a little bit. For all my CrossFiters you can still go in and do your thing if you want, Byron will be filling in for me while I'm out. If you all need anything feel free to call me or text me. I'm going to be at home for the next 7 days. I will continue to update the blog as well. I hope you all have a great 4th of July!!!!

Monday

    Weekend Update: I will be in today but by appointment only. I am going to try and be at the gym as much as possible but I need to rest this leg to get better. Be warned that doesn't mean that the WODs will be any less brutal. I'll see you all later today and thank you for your patience and working with me.


CrossFit 11:00 am 4:30 pm

70 burpees
60 sit ups
50 kettlebell swings
40 double unders
30 H.S.P.U. or sub wall walks


This chick has skills! talk about an amazing hand eye coordination