Glutes: 3 sets A1) Single leg RDL x 10-12/side A2) Ham Drops x 8-10 (15 min cap) “Captain Insano” 3 Rounds: 20 DB Hang Power Clean (50/35), 10/side 15/10 Cal Assault Bike OR 20/15 Cal Row 20 Hang DB/KB Reverse Lunges (50/35) 15/10 Cal Assault Bike OR 20/15 Cal Row (15 min cap) Don’t fear […]
Posts Tagged ‘Fitness’
We have 63 people signed up for The Open! Amazing. YOU can still sign up! Workout 18.1 RX Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (5 per arm) 14/12-cal. row Men use 50-lb. dumbbell, Ladies use 35lbs Scaled Complete as many rounds as possible […]
“Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run FREE: Workshop with Dr. Dwayne on “Shoulder Health” -> Overhead, Front Rack position. Wednesday, May 10th at 7pm. Sign up in Front Desk!! #education. #longtermshoulderhealth.
An article presented to you by Coach Dan Rogers: Life can get hectic. Sleep more. Eat more veggies. Drink more coffee. Do lots of CrossFit. Consume less sugar. Make yourself a priority, nobody else is going to! Don’t let your mind own you. Be nice to people. Did I mention to do more CrossFit? I […]
Hard work does not always beat talent, but it comes close…a lot. How hard are you really working? At eating better? At being a good friend? At being a good husband or wife? At self development? At CrossFit? Are you actually working hard or are you scared of your potential? Are you worried that if […]
My journey: My hopes in writing & sharing “my weight loss story”, is that it may inspire even just one person to believe in themselves. January 9, 2009, I weighed 334lbs. With the support of my family, friends and a caring trainer I lost 145lbs in 9 months. For anyone out there who is thinking […]