Monthly Archives: September 2018

Friday, September 28 Gym Open @ 6:05am

Nicole busted out a Pull Up Parade Thursday night PREPARATION: Row for 4 minutes 10 reps of Incline DB Press 8 reps of Incline Press 6 reps of KB Push Ups STRENGTH: Bench Press as follows: 12 reps @ 50% … Continue reading

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Thursday, September 27 Gym Open @ 6:05am

PREPARATION: Row 24 Calories/Air Assault 30 Calories 20 Band-resisted pulls with a partner (activate the lats) 10 Single Leg Lower’s and 10 Hammer Nail Glute Mobilaztion’s 10 Hamstring Groovers with Barbell 15 reps of Top-down Romanian Deadlifts (RDL) using pins¬† … Continue reading

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Wednesday, September 26 Gym Open @ 6:05am

Mikey displays some rock-solid Split Snatch form on his first day:) PREPARATION: Row 750m/600m 10 Hanging Toes through Rings (or attempts to do so) 10 ‘Rubber band under feet’ shrugs 2 Turkish Get-Ups STRENGTH: E2MO2M, for 20:00 (10 sets), complete: … Continue reading

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Tuesday, September 25 Gym Open @ 6:05am

Rusty is in Iceland… PREPARATION: Row 30/21 Calories 8 Snatch Balance with bar 8 Hang Split Snatch with bar 8 Single Split Snatch with bar STRENGTH: E2MO2M, for 16 minutes (8 sets): 1 rep of Split Snatch¬† *Sets 1-2 = … Continue reading

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Monday, September 24 Gym Open @ 5:15pm

Nicole and Di are rockin’ the CrossFit Team Series PREPARATION: run 1 lap or Row 250m 10 Goblet Squats 50 Double Unders (or 2:00 of practice) 5 Hang Clean + 5 Front Squats + 2 Jerks with bar 1 Hang … Continue reading

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Friday, September 21 Gym Open @ 6:05

Congrats to Evie for her gold medal performances this summer at the CCA and Pan-AM Games!! We are very proud of you! PREPARATION: Row 600m 20 Parallette Push Ups 20 Rope Rows on cable machine Single Arm Dumbbell Overhead Squat … Continue reading

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Thursday, September 20 Gym Open @ 6:05am

PREPARATION: 25 Calorie Row 10 Inchworms 10 reps of KB Single Leg Deadlifts 10 Rubber Band Bird Dogs STRENGTH: Deadlifts as follows: 1 set of 6 reps @ 50% 1 set of 5 reps @ 60% 1 set of 4 … Continue reading

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