This is a really good article.
http://www.vox.com/2016/6/29/12051520/exercise-weight-loss-myth-burn-calories-video


"You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward," Hall says. A single slice of pizza, for example, could undo the benefit of an hour's workout. So could a cafe mocha or an ice cream cone.

100 DU/300 singles
90 sit ups
80 BJ
70 WB
20 GHD
25 pull ups
25 push ups
20 ghd and 20 TTB or 20 ghd and 20 mason twists
30 dips or tricept kick backs w/weight
20 jump lunges
10 burpess
400 run or row

500m row

Schedule for week of June 27th
Wed, Thurs and weekend. 8:00


I know everyone has trips and stuff so let me know who will be here. I am happy to help with workouts you can do when you are out of town too!

1:40 Iron cross
2:00 plank
4:00 wall sit with 14lb ball
pull ups or chin hold
25 throw squat
5 backsquat


1st round you do as listed above, 2nd round you try and do a little more. Example: if you did 4:00 wall sit 2nd round try and do more than 4:00 min.

Just to make a note so we can look back.
Kendra has been doing some pull ups wo a band. I know she will get it soon!


LA did her first couple muscle ups on Father's day. Need to start adding a couple those into the wo's so you can practice!

This week-
I am pretty flexible except I am going to MT bike Monday.
How about Tues, Wed, Fri? 8:15
If there is a specific day or time someone needs just let me know.


We are gone over the weekend.

4 rounds
run or row 400m
1 rope or 10 pull ups
10 TTB
2 min plank

20 min AMRAP
12 weighted squats- back, front, over head, goblet
9 box jumps or 10 step ups
8 push up pull ups (jump up on stacked bumpers) or 6 burpee pull ups

http://www.mensfitness.com/training/workout-routines/5-rowing-workouts-get-you-ripped

500m rowing sprints- 6 rounds. Record your 500m average each round
3 of us went at a time and then rested while the other 3 rowed their 500m. Each 500m is an all out sprint to beat your last time.

another great article
http://journal.crossfit.com/2016/06/-better-teachers-potts.tpl

Hi girls!
This weeks schedule



Tues- 7:30
Wed- 9:15
Friday- 9:15


Saturday and maybe Father's day

4 rounds
run or row 400m
2 rope climbs
10 TTB
50 sit ups

This is a really good article
http://journal.crossfit.com/2016/06/elliptical-syndrome-cripples-fran-helen.tpl

7 minutes of burpees- count your reps
100 sit ups
25 kettle bell
25 sumos
25 goblet squats

http://www.mensfitness.com/training/workout-routines/10-best-crossfit-workouts-weight-loss

No workout this weekend for me but you guys are welcome to come to the gym
Next weeks schedule-
Mon, Tues, Thursday
I think this week I will need to start at 9:00. Dawn, if there is a day you need earlier I can check with Craig to see if he can take Luci to camp. Max will be home with me this week, your kids are always welcome.

Last Day of School!!
must complete all reps consecutively or you have to run 200m with the 12lb ball
5 rounds
18 cal row
18 wall balls
18 push press
18 DU or 54 singles