“S.O.B.” NEW WARM-UP PROTOCOL Part A: (All done with PVC Pipe) Pass throughs, Behind the neck presses, good mornings, hip hinge rotations, core rotations, leg sings (side to side and back and forth), high hang snatch jump shrugs + high hang power snatch. Part B: Level 1+2 – 10 kip swings, 10 push-ups, 10 ring rows, […]
CROSSFIT: September 14-20, 2015.
September 15, 2015 by ·
CROSSFIT: September 07-13, 2015
September 6, 2015 by ·
It is finally hear, the last week before the BCBD CrossFit comp is upon us. This is a very exciting time for us, we have had nearly 310 athletes registered this year and some amazing sponsors and groups that are involve with the event – Virus Action Sports Performance, These Fists Fly, Jakt Rx, and […]
CROSSFIT: August 31- September 06, 2015
August 30, 2015 by ·
CROSSFIT: August 24-30, 2015.
August 23, 2015 by ·
CROSSFIT: August 17-23, 2015.
August 16, 2015 by ·
“BACK IN THE GAME” BCBD Prep Cycle Last cycle you got my guilty pleasure Lady Gaga, this time it is all out power rock with Airbourne one of my all time favourite bands – these guys kick ass and take names very similar to how our athletes will take on the BCBD very soon. This […]
CROSSFIT: August 10-16, 2015.
August 9, 2015 by ·
CROSSFIT: August 03-09, 2015.
August 3, 2015 by ·
CROSSFIT: July 27-August 02, 2015.
July 26, 2015 by ·
Congratulations to Laurie M for winning a bronze medal at the 2015 CrossFit Games in the 50-54 age category. What an amazing ride it was. MON July 27/15 Prep Cycle 01 WARM-UP – wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops, **Level 1 warm-up – ROUND […]
CROSSFIT: July 20-26, 2015.
July 19, 2015 by ·
Be sure to catch Laurie M at the Crossfit Games this upcoming week – check out the live streaming schedule HERE BAD ROMANCE – This new program will be termed “Bad Romance”. I will be naming each CrossFit Program based on a music video, this is something I do for all other specialty programs I create, […]
