Monthly Archives: April 2013

Monday, April 29

I have new hoodies, t-shirts and muscle shirts  ($20 for t-shirts and muscle shirts; $40 for hoodies) STRENGTH:  PUSH PRESS – 3 reps on the MINUTE every MINUTE for 8 MINUTES……INCREASE WEIGHT EACH ROUND up to a 3 REP MAX … Continue reading

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Monday, April 22

  STRENGTH: we are going to work on our Snatch grip Back Thrusters  work up to a heavy set of 3 reps spend 5 minutes pushing your limits with the Overhead Squat   Today’s workout is a little different……. Line … Continue reading

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Monday, April 15

To set-up: 1. Feet underneath hips. 2. Hook-grip. 3. Shoulders over the bar with the hip crease above the level of the knees. 4. Extend and brace the back. 5. Elbows out. 6. Chest up. 7. Knuckles Down. 8. Hips … Continue reading

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Monday, April 8

thanks to Casey Gardiner for donating $100 towards the program! wrist wraps are avilable for $20 CrossFit CPHS hoodies, t-shirts, muscle shirts and racer back t-s are en route ($40 for hoody; $20 for everything else) STRENGTH:  5 sets of … Continue reading

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Monday, April 01

  yes, tonight’s WOD will involve Squats there is still room in the Outlaw North Olympic Lifting seminar on April 20th – see me if interested! Thanks to Casey Gardiner, super paramedic, for donating $100 to DicFit! Congrats also to … Continue reading

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