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94th Bro Session

But we just did burpees

Complete 500 Burpees for time *every 10 minutes complete a 400m Run WOD DATE AND TIME: THIS CAN BE DONE AT ANY REGULAR CLASS TIME OVER THE WEEKEND (1/28 OR 1/29). HOWEVER, MAKE SURE YOU PLAN ACCORDINGLY AS THIS WILL… Read more »

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Workout Tip Of The Week – Minimalist Running Shoe

minimalist running shoes

-Author Dan Sullivan Anyone who has been around CrossFit is familiar with the advantages conferred by minimalist sneakers such as nanos, innov-8s and Vibrams.  These sneakers are lighter allowing for more speed and flatter affording better balance.   However, podiatrists and… Read more »

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Nutrition Tips Of The Week – Diet and Fitness 1

sugar

1. Curb your sweet tooth Got a late-night sugar craving that just won’t quit? To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first.’ So resist that chocolate cake… Read more »

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93rd Bro Session

The Prescription Is More Deadlifts

Begin at 0:00 AMRAP12 minutes of: 1 Round of “Cindy” 1 Deadlift (405#/275#) Begin at 25:00 For time: 400m run 30 Calories, Rowing 20 Burpees over rower Begin at 45:00 4 Rounds for time of: 3 Squat Cleans 205/135 15… Read more »

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Simple Tips To Maximize Exercise

Maximize your workout

– Author Dan Sullivan Build Better Abs Do not work your abdominal muscles every day. Physiologically, your abs are like any other muscle in your body. Train them only 2 or 3 days a week for maximal results. On the… Read more »

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Nutrition Tip Of The Week – Zucchini Lasagna Recipe

zucchini lasagna

1 clove of garlic 1 large onion 1 tbsp oilive oil 1.5 lb italian sausage 1 24 oz jar of organiz marinara sauce 2 cans fire roasted tomato 5-6 small/medium zucchini, sliced length wise to make “noodle”, about 1/4 inch… Read more »

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92nd Bro Session

go hard or go home

For time: – 3 Mile Run – 30 Clean & Jerks 185/135 – 2k Row – 20 Clean & Jerks 185/135 – 1 Mile Run WOD DATE AND TIME: This WOD can be done during regular class times on Saturday… Read more »

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91st Bro Session

Burpees and Thrusters

400m Run 20 Thrusters (95#/65#) 400m Run 18 Thrusters … 400m Run – 2 Thrusters Rest 5 minutes 4 Rds – 50 Sit-ups – 25 Pull-ups Rest 5 minutes 9-6-3 – Power Snatch (135#/95#) – Burpee Box Jump (24”/20”) WOD… Read more »

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