MON February 03/13 WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans WOD – A. Deadlifts – work to heavy triple in 20 minutes B. For time; – 10 deadlifts @ 95/135# […]
POWER: Feb 03-09, 2014.
February 2, 2014 by ·
MOBILITY: Feb 03-09, 2014.
February 2, 2014 by ·
MON February 03/13 FOCUS – Anterior Chain- chest, torso, hip flexors, front of ankle opening TUES February 04/13 FOCUS – Shoulder rotators and torso- external and internal rotation of the shoulder, torso flexion and extension WED February 05/13 FOCUS – Posterior Chain- upper and lower back, hamstrings, calf, ankle and bottom, of the feet. THURS February 06/13 […]
GYMN: Jan 27-Feb 02, 2014.
January 30, 2014 by ·
Welcome to David Spurr
January 30, 2014 by ·
Starting Monday Feb 3, you will see a new face on the coaching team – David Spurr. He will be starting his trainer development that day, and soon be taking over coaching morning classes, On Ramps, and Sport/OLY crew. Dave comes to us from Winnipeg, with a solid background and experience in CrossFit and Olympic […]
