Announcements!
The 2018 CrossFit Games Open begins February 22nd!
It would be awesome to have 100% participation from our box this year!
There are scaled and Master’s options that reach out to all levels…
Check it out HERE⇐ Registration is Open now!

Reminders…
“16” Club reminder… try to get 4 workouts per week this month!!!
Warrior Dash is coming ~ Saturday, February 10th!
Please add your name to the board if you are going!

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Warm-up:
Run 400 meters
30 dynamic calf stretches
10 goblet squats

10 of each movement (except pistols) …set up your box, rings, and kettlebells

Skill:
The Pistol
…everybody practice!

WOD:

For time…
100 Box Jumps 20/24″
100 Ring Rows (90/90)
100 Squats or 100 pistols ~ alternating, 1=1 (or a combination)
100 Kettlebells 35/50+
100 Sit-ups or 100 V-ups (or a combination)

Share the work equally with a partner…finish each movement before moving on

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Cobra to Child’s pose x 3
Foam Roll

January 19, 2018

Saturday, January 19, 2018

Announcements! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… “16” Club reminder… try to get 4 […]
January 18, 2018

Friday, January 19, 2018

NEW! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… Barbell Clinic with Bronco, TONIGHT at 6:30 […]
January 17, 2018

Thursday, January 18, 2018

NEW! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… Barbell Clinic with Bronco, TOMORROW at 6:30 […]
January 16, 2018

Wednesday, January 17, 2018

NEW! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… The Lurong Challenge has begun! Barbell Clinic […]
January 15, 2018

Tuesday, January 16, 2018

NEW! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… The Lurong Challenge begins Today! Barbell Clinic […]
January 14, 2018

Monday, January 15, 2018

NEW! The 2018 CrossFit Games Open begins February 22nd! It would be awesome to have 100% participation from our box this year! There are scaled and Master’s options that reach out to all levels… Check it out HERE⇐ Registration is Open now! Reminders… The Lurong Challenge begins Today! Barbell Clinic […]
January 12, 2018

Saturday, January 13, 2018

Announcements: The Lurong Challenge begins next week! Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” …Please sign up in RhinoFit ⇑ “16” Club reminder… try to get 4 workouts per week this month!!! ******************************************************* Warm-up: Partner 20 meter shuttle relay… alternate trips: ⇒run forward ⇒run backwards ⇒walking lunge + knee […]
January 11, 2018

Friday, January 12, 2018

Announcements: The Lurong Challenge begins next week! Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” …Please sign up in RhinoFit ⇑ “16” Club reminder… try to get 4 workouts per week this month!!! *********************************************************** Warm-up: With a running clock set for 18 minutes spend 6 minutes on each: 1. Cross-over […]
January 10, 2018

Thursday, January 11, 2018

Announcements: The Lurong Challenge begins next week! Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” …Please sign up in RhinoFit ⇑ “16” Club reminder… try to get 4 workouts per week this month!!! ******************************************************* HAPPY BIRTHDAY BRONCO!!! Warm-up: Row 20 Calories 10 slow PVC pipe pass throughs Jump Rope 1 […]
January 9, 2018

Wednesday, January 10, 2018

Announcements: The Lurong Challenge begins next week! Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” …Please sign up in RhinoFit ⇑ ******************************************************* Warm-up: Run 200 meters 30 Dynamic calf stretches 10 GHD or ABMAT Sit-ups (set up your dumbbells as needed) 10 Banded Good mornings  5-10 Ring Dips (set up […]
January 8, 2018

Tuesday, January 9, 2018

Announcements: The Lurong Challenge begins next week! Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” …Please sign up in RhinoFit ⇑ ******************************************************* Warm-up: With a running clock set for 18 minutes spend 6 minutes on each set: 1.  Cross-over Symmetry 2. 200 meter run 10 inchworms 20 meters of walking […]
January 7, 2018

Monday, January 8, 2017

Announcements: The Lurong Challenge begins one week from today! Supplemental weightlifting starts tomorrow 1/9 at 5:15! …Please sign up in RhinoFit!  ⇑⇓ Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches” ******************************************************* Warm-up: Run 200 meters 30 dynamic calf stretches :30 Bar hang 10 each: Walking Samsons Sit-ups Hip extensions 10 […]
January 5, 2018

Saturday, January 6, 2018

Welcome Back and Happy New Year to ALL! Just a reminder of my annual wish for everyone… ⇒BELIEVE IN YOURSELF!⇐ Let’s make 2018 an amazing year! Announcements: A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party! KidFit Begins Monday 1/8… there is space in […]
January 4, 2018

Friday, January 5, 2018

Welcome Back and Happy New Year to ALL! Just a reminder of my annual wish for everyone… ⇒BELIEVE IN YOURSELF!⇐ Let’s make 2018 an amazing year! Announcements: A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party! KidFit Begins Monday 1/8 Supplemental weightlifting begins Tuesday 1/9 […]
January 4, 2018

Thursday, January 4, 2018

Welcome Back and Happy New Year to ALL! Just a reminder of my annual wish for everyone… ⇒BELIEVE IN YOURSELF!⇐ Let’s make 2018 an amazing year! Announcements: A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party! KidFit Begins Monday 1/8 Supplemental weightlifting begins Tuesday 1/9 […]