Saturday, 7/30/11

Best of luck to all competing in the meet up in York today! SUNDAY (tomorrow) we’ll be watching the CrossFit Games while they go down – LIVE!  We’ll be watching from about 4-6pm.  Order some sashimi or snag some cider and plan to come around then to watch the contest! A review or a reminder, […]

Thursday, 7/21/11

GYMNASTICS is at 730pm with Sammy: SKILLS: front lever (bar) & handstand walking METCON: Tabata- handstand walking, rocking hollows There’s YOGA this Sunday at 1pm!  Come out and get mobile! [youtube=] SELF MYOFASCIAL RELEASE: Lax Ball to Quads and Adductors, 5 minutes. DYNAMIC WARM-UP:   2 Rounds of: 5 Cat Camel, 10 seconds of wrist […]

Friday, 7/15/11

If you want to help paint the basement we’ll be here from 4-7pm tomorrow getting that done!  Sign up on the Calendar to help out!  Thanks, everyone! The next Nutrition Seminar is Wednesday of next week at 730pm.  Mark your calendars! YOU ARE INVITED… not just to Sammy’s birthday this Saturday but ALSO to a […]

Friday, 6/17/11

SELF MYOFASCIAL RELEASE: Til 10 past the hour, anything that’s sore or stiff.  Pick your medium! MOBILITY: 90/90 off the Box, 1 minute per side. DYNAMIC WARM-UP: 3 Rounds of 20 seconds with each movement: Cat Camel, Arm Swings, Leg Swings, Hip Swings, Jumping Squats, Pull-ups METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65) Pull-ups Athletes may […]