Lumber thru…

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

CSPORT

A. “Cindy”
AMRAP in 20 min
5 pull ups
10 push ups
15 air squats
*at the start and top of every 5 min, run 200m

B. AMRAP in 20 min
400m row
15 one arm DB row ea. side
25 sit ups
*at the start and top of every 5 min, 1 suicide liner

 

 

Weekly Fitness Test

For Time:

10k bike for time

Every 2 min row/ski 12 cal

Its all in the hips…

 

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

CSPORT

A. 4 rounds:
40 sec push up –> renegade row
40 sec jump rope
40 sec alt. DB snatch

B. 4 rounds:
40 sec thrusters
40 sec hollow rock or hold
40 sec knees 2 elbows

C. AMRAP in 20 min
Big block run buy in
+
30 sec dead hang
30 OH plate lunges
15 burpees- jump on plate
200m run

Friday Fun

Mr 300 himself getting yoked

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

CSPORT

 

“Helton”

3 rounds for time

800M run
30 DB squat cleans
30 burpees

Rob Peter to pay Paul..

Jody having a little too much fun inverted

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

CSPORT

A. 8min AMRAP:

200m Row
10 V-Ups
10 Ball Slams

B. 8min AMRAP:

200m Run
10 Box Jumps
10 KB Swings

C. 8min AMRAP:

50 DUs
12 Lunges
10 Good Mornings

D. 8min AMRAP:

10 Cal Airbike
20 Sit Ups
10 Thrusters

 

Humpday or Gut Buster?

 

Champ wants to know if you’re ready…

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

CSPORT

A. 21-15-9
Bench press
Push ups

B. 21-15-9
Back Ext
Weighted step up per leg

C. 21-15-9
Push press
No push up burpees

D. 21-15-9
Goblet Squats
KBS

E. 21-15-9
Weighted sit ups
Ab wheels

*400m run in between each*

Can you hang?

When you love thrusters THIS much!!

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

 

CSPORT

A. Every 2 min complete 1 round:
5 burpees
10 lunges
15 sit ups
x 4 (8 min)

B. Every 2 min complete 1 round of:
350/300m row
x 4 (8 min)

C. Every 2 min complete 1 round
20 Wall balls
20 KBS
x 4 (8 min)

D. AMRAP in 10 min
800m run buy in
+
10 toes through rings
10 pistols each leg

Start the week off right

 

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

 

CSPORT

AMRAP in 40 min:

2 rounds:
30 cal bike
30 GHD sit ups
30 box jumps
+
2 rounds:
800m run
1 Lap farmer’s carry
90 sec plank
+
2 rounds:
800m row
50 KBS
30 wall balls

If this doesn’t give me abs…

Another Mr Joshua

 

**Back Room Announcement**

Over the last year or so, the back room hasn’t been getting used quite as much as in years past.  At the same time, we are bursting at the seams for space on the logistics/operational side.  So for the time being, we’re going to split the back room in half, leaving the front half for training and the back half for product storage/operations.  So when you see some large storage racks being installed next week, that’s what’s going down.  On the plus side, we will be adding a legit pullup/squat rig in the new layout for the front half of the room, and there are plans in the works to add some official open gym training space to the front patio.  Thanks! And let us know if you have any further questions about any of this!

 

 

Upcoming Events

July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am

August 11th – Work out & Cook out – RPM/ Vasona Park 10:30-

 

CROSSFIT

 

 

CSPORT

A. TABATA:
DB burpees
DB push press
Hollow rocks
Air squats
*all 8 sets at once, before moving onto the next

B. 4 rounds for time:
400m run
30 Lunges
20 SA KBS (10/arm)
10 Pull ups