Posted on

May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run

Posted on

April 2, 2018

I hope everybody enjoyed their Easter holiday with friends, family and food.  I know I owe some extra burpees after my candy binge today.  See you all at the gym this week!

Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury.

Warm Up:
Squat Prep
3rds
10 Scap Depressions / Kips / Pullups
:10 Superfriend + 4 FS (Build)
5/5 Knee Hug Walking Lunge
5 Box Jump (30/24)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Icy Hot”
10rds
5/5 Walking Lunge
10,9,8…3,2,1 Pullups
*Compare to 4.3.17*

Posted on

March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)

Posted on

February 15, 2017

Warm Up:
8min WAMRAP
25 Double Unders / Practice
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips / Kipping Practice
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)
*Build across 5 sets to a heavy double

WOD:
“Double Dip”
5min AMRAP
5 T2B
5/5 Walking Lunge
Rest 3min
5min AMRAP
5 HRPU
5 Box Jumps (24/20)

Posted on

December 13, 2016

CrossFit:

Warm Up:
3rds
1/1 Leg Cradle lunge step w/ vertical flexion
10 Pillar with arm reach
10/10 MS Press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Jimmy Dean”
Every 2min x 6
5/5 DB Snatch (50/35)
1 Length Walking Lunge

BodyFit: 063

Trunk:
4rds
:35 Plank
10/10 Windshield Wipers

WOD:
5min AMRAP
750m Row
Max Alternating DB Snatch
5min Rest
5min AMRAP
50 cals AD
Max Burpees
5min Rest
5min AMRAP
750m Row
Max Alternating DB Snatch