Friday, March 15, 2019

Beauty days out there folks!

Sending people out on a run if you have time.

Use you coordination and agility skills to avoid the puddles and ice!!

Hope you are having a great week.

Some thoughts I had today moving through my schedule. I like to think of CrossFit as a balanced diet. Just like you eat different types of healthy food, meats, veggies, fruit, etc., with CrossFit you get to do different types of healthy exercises, like gymnastics, weightlifting, running, etc. Just some food for the thought for today. And if you have anyone ask about why they should do CrossFit, this is a great comparison you could use!

CrossFit - 6/12/330/430/530

Strength & Conditioning

Tabata This! (TWICE)

20secs on - 10secs off x 8 rounds - 4 minutes at each station

The best thing about this though is you get to do it twice through!

90% of ME each time through

Row/Ski/Bike for cals



Go at high intensity, not max intensity. That is the key to consistency. And consistency is the key to results.


2 Rounds

20 Strict Situps

60sec Plank (weighted)

10 Strict Leg Raises

LIveFit - 9am

40secs on - 20secs off x 4 rounds


Reverse DB Lunge (two dumbbells, one in each hand)

Hanging Leg Raise



Lateral Hop (over dumbbell or parallette if possible)


500m Row

Finish off with a sprint to the finish!

Teens - 330

Open Gym

- Team 782