Friday, May 6

**REMINDER** We will have ONE class tomorrow morning. Why?….Because we want all of you to show up to the Ark-La-Tex WOD Fest, at CFSBC, and cheer on our participating members! We will have ONE class at 9am, and then we will head over to CF SBC to cheer on our … Continue reading

Thursday, May 5

CrossFit Five rounds of: 1:30 Row (cals) Rest :30 :30 Toes to Bar Rest :30 :30 Alt. Single-Leg Hip Bridge @ 2011 Rest :30 :30 Push-ups Rest 1:30 Performance Technique Work: A) Kipping Practice Hollow Hold 10 x 0:05 -Rest 0:05 b/t sets- Superman Hold 10 x 0:05 -Rest 0:05 … Continue reading

Wednesday, May 4

CrossFit Strength: Snatch Grip Push Jerk (BTN) 4×6-8 Hero WOD: “Sham” 7 rounds for time of: 11 body-weight Deadlifts 100-meter sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, … Continue reading

Tuesday, May 3

CrossFit Today’s WOD: EMOTM for 8 minutes 3 Power Cleans 6 Box Jumps ~rest 5 min~ AMRAP in 8 20 Double Unders 10 Weighted Walking Lunges 5 Toes-to-Bar Performance Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press Work Up to Heavy Weight … Continue reading

Monday, May 2

CrossFit Strength: A1) Back Squat 4x 6-8 reps Rest 1:00 A2) Pull-ups 4x 6-8 reps @ 21X1 Rest 1:00 A3) Wall Climbs x 3-5 reps Rest 1:00 Conditioning: Two sets of: Complete AMRAP in 3 min of: 10 DB Front Squat 10 DB Shoulder-to-Overhead 10 Burpees Rest 3 minutes between … Continue reading

Saturday, April 30

Today’s WOD: “Helen meets Karen” In teams of two, complete for time: 3 Rounds of: Run 400m 21 Swings, 53/35 12 Pull ups then… 150 Wallball Shots *One partner works at a time; split reps as you see fit ** Both partners must run 400m together *** One kettlebell, wallball, … Continue reading

Friday, April 29

CrossFit Strength: 15 minutes to find/work on: 1 Shoulder Press+3 Push Press+ 5 Push Jerk Conditioning: For time: 50 Sit-ups Bear Crawl 40 Sit-ups Bear Crawl 30 Sit-ups Bear Crawl 20 Sit-ups Bear Crawl 10 Sit-ups Performance A) Alternating EMOM for 10 Minutes: Odd) 5 Back Squat (225/155) Even) 5 … Continue reading

Thursday, April 28

CrossFit AMRAP in 5min: Run 200 meters 10 Hang Power Cleans 20 Double-unders Rest 3 min. AMRAP in 5min: Run 200 meters 5 Power Snatch 10 Burpees Rest 3 min AMRAP in 5min: Run 200 meters 15 Deadlifts 10 Donkey kicks Performance Technique Work: A1) Split Jerk Foot Drills 3 … Continue reading

Wednesday, April 27

CrossFit Strength: A1) Front Squat 4×8-10 A2) Side Plank 4x :20-:40 (each side) Conditioning: 5 rounds for time: 5 Pull-ups 10 Push-ups 15 Air Squats Performance (Before Pressing perform 20 Reps of each; Scapular Pushups , Pushups, Handstand Pushups) A) Every Minute on the Minute for 10 Minutes: Odd) 200 … Continue reading

Tuesday, April 26

CrossFit Today’s WOD: Complete AMRAP in 20 minutes of: 25 Calorie Row 20 Box Jumps 15 Toes-to-Bar 10 Ground-to-overhead Performance A1) Front Squat 6 x 5 @ 80% of 1RM Clean -Rest 0:30- A2) Pullup 6 x 5 -Rest 0:30- A3) Chinup 6 x 5 -Rest 0:30- B) AMRAP in … Continue reading