806, 2020

Tues, June 9th

By |June 8th, 2020|Categories: Random|Tags: |0 Comments

I will be away and out of cell and internet range(thank the lord) until this Friday so blogs will be short. Rumor mill has gyms possibly opening up very soon so keep your ears and eyes open. Can’t wait to get you guys back in again!

A) 6 Min Warm Up

B) 9 Min EMOM

1st-20 Sec Hollow Rock

2nd-30 Sec Bicycle Kicks

3rd-40 Sec Plank

C) “The Mirror”

75 Double Unders

50 Kettlebell Swings

25 Dumbell Front Squats

75 Double Unders

25 Dumbell Front Squats

50 Kettlebell Swings

75 Double Under’s

706, 2020

Mon, Jun 8th

By |June 7th, 2020|Categories: Random|Tags: |0 Comments

Many of you have probably heard or seen the comments by CrossFit CEO Greg Glassman today. I don’t have to point out the obvious, that no one in our community aligns with this way of thinking. However, I want to take it a step further. My programming, admiration, and most importantly way of thinking stopped aligning with Greg years ago. I have never enjoyed Glassman’s ego and although he has done much for health in this world, when you boil it down the guy is a dick. This was magnified by his statements today. It is not a time to joke. It is time for reflection and to be better as humans. More than anything, it is time for leaders to lead and Glassman is clearly not a leader. I stand with the plight of African American’s and their movement to feel safe and wanted in their own country, something I have never had to feel. I stand with the plight of each Police Officer that goes to their jobs each day to complete it with honor and integrity. Most importantly I stand with each and every one of you, the people who make up this community. Greg Glassman stopped being CrossFit’s leader years ago, and in my eyes will never be a leader in this organization again.

A) 6 Min Warm Up

B) 10 Min EMOM

1st- 15-20 Sec Handstand Walk

2nd-15-20 sec alt Pistols

C) “The Low Down Monday Blues”

7 Min Cindy

15 Air Squats

10 Push Up

5 Pull ups or bent over Dumbell Row

1 Min Run

7 Min Cindy

15 Air Squats

10 Push Up

5 Pull ups or bent over Dumbell Row

506, 2020

Sat, June 6th

By |June 5th, 2020|Categories: Random|Tags: |0 Comments

Last one of the week. Enjoy guys

A) 6 Min Warm Up

B) 12 Min EMOM

1st-30 sec DB Waiters Carry (Right)

2nd-30 sec DB Waiters Carry (Left)

3rd-20 Sec Hollow Rock

C) “The Countdown”

5 Min AMRAP

12 Kettlebell Swings

12 Burpee’s

4 Min to Run 400m then AMRAP Sit-ups

3 Min AMRAP

30 Double Unders

10 Goblet Squat

2 Min AMRAP Handstand Push Up

1 Min Db Power Cleans

406, 2020

Friday, June 5th

By |June 4th, 2020|Categories: Random|Tags: |0 Comments

Fast one tonight. This one will be a grind.

A) 6 Min Warm Up

B) “The Dirty 30’s”

800m Run

30 Alt Single Arm Dumbell Overhead Walking Lunge

30 Push Up

30 Bent Over Dumbell Row

800m Run

30 Alt Single Arm Dumbell Overhead Walking Lunge

30 Push Up

30 Bent Over Dumbell Row

800m Run

306, 2020

Thurs, June 4th

By |June 3rd, 2020|Categories: Random|Tags: |0 Comments

Praise the lord it is going to start cooling down. Hoping for some good news this Saturday when the Sonoma County Health supervisor speaks.

A) 6 Min Warm Up

B) 10 min Turkish Get Up Work or

10 Min EMOM 1 Turkish Get Up per Min (rotate each min)

C) “The Phoenix”

8 Rounds

20 Sec Alt Dumbell Snatch

10 Sec Rest

20 Sec Air Squats

10 Sec Rest

20 Sec Burpee to 6″

10 Sec Rest

20 Sec Pistols

10 Sec Rest

206, 2020

Wed, June 3rd

By |June 2nd, 2020|Categories: Random|Tags: |0 Comments

Hoping that some of your lives are feeling some type of normalcy despite this current tumultuous climate that we all our surrounded by. Equality is necessary for all humans but so is safety. I hope we can continue to learn from one another to put everyone in this country on the same playing field in life. I also wish safety to every public servant out there doing their jobs in this pressure cooker environment, We need leadership more then ever in this country and I hope someone is willing to step up immediately to take the reins and lead.

A) 6 Min Warm Up

B) 12 Min EMOM

1st-15-20 sec handstand walk

2nd-20 sec Bent over Dumbell Row

C) “The S’More”

4 Rounds

400m Run

21 Sit-ups

15 Alt Jumping Lunge

9 Dumbell Full Clean’s

106, 2020

Tues, June 2nd

By |June 1st, 2020|Categories: Random|Tags: |0 Comments

Enjoy….

A) 6 Min Warm Up

B) 10 Min EMOM

1st-5 Tempo Bulgarian Split Squat (4 Sec) Right

2nd- 5 Tempo Bulgarian Split Squat (4 Sec) Left

C) “The Smoked Pork Shoulder”

33 Burpee’s

23 Kettelbell Swings

13 HandStand Push Up (Seated Press)

33 Burpee’s

13 Handstand Push Ups

23 Kettelbell Swings

33 Burpee’s (These might hurt)

3105, 2020

Mon, June 1st

By |May 31st, 2020|Categories: Random|Tags: |0 Comments

Hope you al had a good weekend. Warming up again this week, enjoy this one.

A) 6 Min Warm Up

B) 9 Min EMOM

1st-30 sec Hollow Rocks

2nd-30 sec sit ups

3rd-30 sec Plank (weighted)

C) “The Hang Over”

6 Min AMRAP

25 Double Unders

15 Air Squats

5 Kettlebell Snatch (5 each arm continuously)

2 Min Rest

2 min AMRAP Reverse Dumbell Lunge

2 Min Rest

6 Min AMRAP

25 Double Unders

15 Air Squats

5 Kettlebell Snatch (5 each arm continuously)

2905, 2020

Sat, March 30th

By |May 29th, 2020|Categories: Random|Tags: |0 Comments

Quick one from the road, enjoy!

A) 6 Min Warm Up

B) “Canary in a Coal Mine”

2 Rounds

3 Min AMRAP

12 Alt Dumbell Snatch

6 Burpee Box Jumps

2 Min Rest

3 Min to Runn 400

then AMRAP Reverse Dumbell Lunge

2 Min Rest

3 min AMRAP

30 Double Unders

15 Sit Ups

2 Min Rest

2805, 2020

Fri, May 29th

By |May 28th, 2020|Categories: Random|Tags: |0 Comments

Cooling down just in time to heat it up. Those Devils Press’s are going to put you in another dimension.

A) 6 Min Warm Up

B) “The Choco-Taco”

4 Rounds

1 Min Air Squat

1 Min 80m Sprint (40 each way) directly into Hollow Rocks

1 Min Medball Cleans

1 Min Devils Press

1 Min Rest