WOD 1 . 9 . 18 “Safe Travels” On the 5 minute for 5 rounds Row 500m 20 push ups ( hand release ) 100m farmer carry 50/35 DB or KB Score total time each round.

One week in the books for 2018, if you already ditched your 2018 resolutions – who cares. start over. One day at a time. if you failed the first week, fine , get over it and start over. Lets go ! WOD 1 . 8 . 18 A. Work up to a heavy PUSH PRESS

    WOD 1 . 5 . 18 ” Fist Fight ” AMRAP 16 2 bar muscle ups ( scale with 4 pull ups and 4 dips ) 4 thrusters 135 / 85 8 box jumps 24 / 20

WOD 1 . 4 . 18 Courtesy of the CrossFit journal , written by BY HILARY ACHAUER May 5th, 2017 Myth 1: Urine Color Is an Accurate Measure of Hydration The idea that you should strive for clear urine is mistaken, Fowkes Godek said. “Urine color is a delayed response, (and) when you are exercising, sweating

WOD 1 . 3 . 18 Pre WOD rituals are important. Everyone’s bodies warms up a little different. For me, I need to voodoo floss my quads, and hamstrings before I tackle most workouts. Some need to do push ups for their shoulders. Others just need to hit the bike for 10 minutes. The point

With all the resolutions for the New Year, the most important thing to remember is there are NO SHORTCUTS to success. Fitness, success, Health, Gainz, Goals , diets , and results. They all require hard work. There are no shortcuts. There are hundreds if not thousands of diet templates, exercise programs, programming guides, gyms, trainers

Happy New Year The gym is closed. Spend time making memories with your family and friends!

WOD 12 . 29 . 17 Fight Gone Bad Remix 3 Rounds for max reps 1 minute Kb Snatch 53 / 35 1 minute Toes to bar 1 minute Box Jumps 1 minute Sumo deadlift high pull 75 / 55 1 minute calorie row rest 1 minute In this workout you move from each of

Exenderance order is on the front desk. Get your supplement order in by Friday and let the GAINZ begin. 12 . 28 . 17 “Whirlwind” Every 5:00 min for 5 rounds complete for times Run 400m 15 shoulder to overhead 115/75

WOD 12 . 27 . 17 Learning some of the skills in CrossFit can be frustrating. You see the WOD and you like all the moves , but that one move… double unders. Don’t let it get to you. Skills take time to develop. Some get it faster than others and all skills are attainable