Today’s WOD: “Baseline” + More For time: 500 m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups ~Rest 1 minute~ Continue to perform the “Baseline” until time is up at 20 minutes. Perform the remaining rounds at 70-80%, working on ROM and technique. Post “Baseline” time and rounds completed to comments.   Three weeks [...]

M.E.B.B: Pull-ups 5-5-5-5-5 WOD: For time: 90 Double-unders 60 Kettlebell Swings 30 Scooter Hip Raises Post loads and times to comments.   Just thought I’d post something for our coaches that are now in “The Hole:” I just want to express our appreciation for everything they did for us and our athletes. These two were [...]

Today’s WOD: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Post rounds completed to comments.   Speaking of “Hero” WODs…don’t forget “Memorial Day Murph” on Monday, May 28th. Here is an updated list of events: May 19- Coaches vs. [...]

M.E.B.B: Front Squats 5-5-5-5-5 WOD: 10 minutes of: 5/5 Single Leg Deadlift, 95 pounds 2 foot Accuracy Jump to plate, 10 reps Fight for perfect form on your pulls. With the jumps; practice landing – ball of foot first , then to heel, then to squat.  Keep knees from going too far forward or from [...]

Today’s WOD: 4 rounds for total reps of: 3 minute AMRAP of: 60m Sprint 30 Double-Unders 15 Dips Rest 2 minutes after each round. ~then~ GWOD: Hold Middle Split for 2 minutes 20 Side Leg Swings on right leg 20 Side Leg Swings on left leg Hold Middle Split for 1 minute 20 Side Leg Swings on right leg 20 Side [...]

M.E.B.B: Hang Snatch 3-3-3-3-3 WOD: Spend 10 minutes working with a loaded carry. Every odd minute, perform 5 burpees. Alternate between: Waiter walk Rack carry Suitcase carry Post loads and efforts to comments.   Please join our friends, the Lady Yellowjackets basketball team, as they host a Coaches vs. Cancer 5k this weekend. If you [...]

Gymnastic WOD: 5 ROUNDS: Handstand Hold Against Wall for 1 minute Hollow Body Hold for 1 minute ~Rest 5 minutes~ “CrossFit Baseball” Split class into two teams. Complete as many rounds (Runs) as possible in 10 minutes of: 15Kettlebell Swings- First Base 15 Toes to bar- Second Base 30 Air Squat- Third Base Go out [...]

  Today’s schedule will be a little different. Please come down to the Fit For Life Expo, located inside the Downtown Shreveport Convention Center. There will be a check-in for all the athletes, that have registered with us, at the front door. If any of you have any trouble getting in, please send me (Cam) [...]

M.E.B.B: Shoulder Press 1-1-1-1-1 WOD: 5 rounds of: Bear Crawl 15 Kettlebell Swings Post loads and efforts to comments.   Reminder: Today after the 11:30 class, we will be moving some equipment over to the Convention Center. Any and all hands would be appreciated. Tomorrow, our workouts will all be downtown for the Fit For [...]

Today’s WOD: Every minute on the minute for 15 minutes, complete: 2 Power Cleans 3 Strict Burpees Post loads to comments.   Important info regarding this weekend: Due to miscomunication, I was under the impression that this weekend’s events were free of charge. I was wrong…so…if you plan on coming this Saturday, please send me [...]