Workout of the Day: Saturday, 7.20.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball your Feet, and Lower Legs, at least 3 minutes per side – REALLY get in there today!  Spiderman to Wall Quad Stretch, 1 minute hold per side.  For about 1 minute on each side, try out the reverse ballerina stretch from the video above – remember you can […]

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Workout of the Day, 4.2.13

GYMNASTICS, with Rach at 6am, with Danny, at 530pm and 630pm. (Kipping Pull-ups and Forward Rolls and some “For Quality” Work!) ROWING, with Greg, at 630pm. FOUNDATIONS, with Greg, at 730pm. (Single Arm Overhead Squat and Russian Kettlebell Swing Review). HYBRID/ADVANCED OLY, with Jim, 530-730pm, and 730-930pm. Want to be better at Overhead Squatting today?  […]

Saturday, 2/25/12

PLEASE NOTE! Yoga is cancelled today because Tim is competing at Hybrid!  Follow him and the rest of our athletes on Facebook! SESSION with Liz at 9am and Sammy at 2pm: SELF-MYOFASCIAL RELEASE: As needed for 10 minutes. MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. […]

Saturday, 1/28/12

Brandi, Tara, Record, Cassie, Miller, Erin (me…) are at CrossFit Queens today!  Wish us luck! CROSSFIT SESSIONS at 9am with Liz at 2pm with Sammy: SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Shoulders, 5 minutes. MOBILITY: Spiderman Stretch, 1 minute each side. Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead […]

Friday, 6/24/11

There is a Nutrition Seminar tomorrow at 11am!  Sign up on the Calendar to attend – if you can help it, don’t miss this one!  It’ll be the last one for a while! If you are still interested in attending the Strength Classes or Olympic Lifting Camp in the months of July, August, and/or September […]

Saturday, 10/16/10

METCON: “Nancy” 5 Rounds for time of: 400m Run Overhead Squat (95/65), 15 reps

Wednesday, 9/8/10

GET BIG, MILLER! SKILL WORK: Overhead Squat, work up to a heavy triple. METCON: “NANCY” 5 Rounds: 400m Run (loop) 15 Overhead Squats (95/65)