Greg Amundson, the original CF firebreather, show a solid overhead and midline position in the overhead squat REMINDER: Olympic Lifting class at 6:30 pm! WOD 3 Rounds 30 Pull ups 30 Overhead Squats 60 Double Unders Comments: It’s bike season, what’s it going to be? Hardtail or Full Suspension?
Another fire breather is born! Knox Olsen Groenenboom arrived Friday, June 10th at 10:54pm weighing in at a lean 5lbs. 150z. & 19 inches long. Rick raced back across the country just in time! Knox couldn’t wait for his Mommy and Daddy to hold him. WOD 15 minutes of skill work Negative Split Run* *Don’t [...]
OLYMPIC LIFTING ON TUESDAY NIGHT AT 6:30 WOD “Karen” 150 Wall Ball Shots (20/14) Comments: Anything fun going on this weekend?
OLYMPIC LIFTING TUESDAY NIGHT AT 6:30 WOD 3 Rounds: 10 Power Cleans (155/105) 100 Foot Plate Overhead Walking Lunge As soon as finished with the 3 rounds SPRINT 200 METERS!! Comments: Any topics of interest for the next little write-up?
Busting out the Ring Push-ups! Olympic Lifting- Tuesday Night at 6:30 Recovery (Part 2) This is a continuation of some things you can do to help improve your recovery, relieve soreness and improve performance. In the first part we covered what are probably the most important aspects of recovery and should be dialed in first. [...]
Ah, the Good Ole Airdyne Bike….isn’t it FUN!! PROGRAMMING Q&A TONIGHT AT 6:30!! Olympic Lifting Technique on Tuesday at 6:30 pm WOD 3 Rounds 20 Deadlifts (185/115) 25 Box Jumps (24/20) Comments: Airdyne Bike or Prowler….what’s tougher?
Try this gymnastic skill out tomorrow!! REMINDER: Programming Q and A Wednesday night at 6:30 WOD Snatch Balance 1-1-1-1-1 Do the following skill after each set- Set 1) 5 x freestanding handstand attempts (if you are really good then only do 1, if you are making no progress then sub 5-10 wall walks), Set 2) 1 L-Sit Hold or x [...]
Now that is HOT or disturbing WOD Run 1K then, 5 Rounds of: 10 Fronts Squats (135/95) 15 Pull-ups 10 Push Jerks (135/95) Comments: Should cutoff shirts for the trainers be a requirement?
WOD 4 rounds Run 400 meters 10 deadlift (255/185) 15 ring dips Comments: What is the best trail to mountain bike on right now?
Jake getting inverted! WOD 3 Rounds 15 Hang Power Cleans 15 Burpees Comments: What is your favorite dark chocolate bar?