2 rounds
30 over head walking lunges
30 knee to elbow
30 sit ups
30 cal cardio
30 over head walking lunge
30 wall ball
30 sit ups

25 min AMRAP
15 thrusters
15 burpees
15 sumos

Gym is open every day- which days can you come?

Congratulations to  everyone that completed the cardio challenge! I liked that one.
I know forsure Nancy, Alecia, Chelle, Jenn finished. Was there anyone else?

Nancy had an idea for a challenge in February- You can do all of it or some of it.
Let us know what you want to accomplish in February

1. Completely fill out the chart on the wall with what weights you are using. So if there is a move on the chart you haven't done, do a workout with that move and record the weight you used.

2. Do a workout with a move you have done before but try going up on weight. Example- if you are use to 25lb KB, try a workout with a 30lb KB

3. Complete a 10k or try for a PR on a 10K
4. Complete a 5k or try for a PR on a 5K

5. Get 2 PR's on a workout of your choice or I can help you choose.

6. If you are using bands for pull ups try a workout with one less band. If you are using rings for pull up workouts try a workout with band pull ups.

Do you want to do all 5? Lets do it!!

20 min AMRAP
10 pull ups
15 push ups or burpees
20 single legged squats - 10 per leg

400m after every 3 rounds or you can add the 400m every round.
Record how many rounds you completed

Row 1 mile
100 sit ups
Bike 1 mile
2 min plank
Ski 1/2 mile
30 TTB or KTE
Row 1/2 mile or ski 1/2 mile
100 partner wall ball sit ups or 50 wb sit ups by yourself

kind of like a TriAthlon

5 rounds- use FGB timer
row 50 sec 10 sec
row 40 sec 20 sec
row 30 sec 30 sec
row 20 sec 40 sec

EVA
5 rounds
800m cardio
30 kb
30 pull ups

5 rounds
21 cal cardio
12 press
3 rope of 7 pull ups and 7 tri kick backs
20 WB

Hi girls!! Hope you are having a fun weekend!

Gym is looking legit now!! Thanks to Craig it is looking fancy in there now!

What days can you come this week? Please post your days, thank you!

partner workout
Wall balls
Sit ups
Box step ups with riser
Kettle bell
Ski

Each move is a minute long. partner 1 does first 30 sec and then partner 2 does the next 30sec.
While your partner is working you are resting.
Example- Nancy and I were partners. The timer starts and I do as many wall balls as I can in the first 30 sec while she rests and then she does as many wb as she can in the next 30 sec while I rest. After a minute you go on to the next move. You keep a running count of your reps for all the moves for each round. After the first round you write down your total reps.
Total of 7 rounds.

5 rounds
7 snatches each arm
10 Press
10 burpee pull ups
20 cal cardio

3 rounds
800m cardio
28 bk squat
28 wb sit ups
28 step ups w/sand bag
28 SB

5 rounds
400m cardio
12 pull ups
12 burpees
50 sit ups

Hi girls! Hope you are enjoying the weekend

What days can you workout this week? Amy is going to beat her 5K Row on Tues, who wants to join her- first come first serve ;)
Monday kids are off, could we do 9:00? kids are welcome

We are about half way through the month, keep up the cardio!

Remember weekends friends are welcome!

3 rounds
60 squats
30 KTE
30 tri KB or ring pulls
30 cal cardio

Really good vid- https://journal.crossfit.com/article/per-ignem-crossfit-2

Hi girls! Last day of the holiday, kind of sad but kids go back to school tomorrow :)

Lets go back to 8:20-8:30 start time on the weekdays. Gym will always be open all days.

Couple things to remember for the new year-

1. Please post the days you are able to workout to the blog. Its too hard for me to keep track if you tell me verbaly or text. Also, this will allow others to see who is coming or if anyone is coming that day.
2. We can continue to text about the weekend since the times vary.
3. If you need to cancel please post it to the blog the night before if you can.
4. Please continue to use the blog to post your workout time and what weights you used, this will help us track our progress in 2018.

These things really help me out a lot, thank you! If you have trouble with the blog please reach out we can help you.

Cardio competition-
we decided to call a meter a meter, its too hard to convert so that goes for the Satan bike also.


I am excited for an awesome 2018 with you girls!

5 rounds
20 cal cardio
15 pull ups
30 1 legs squat (15 each leg)