4 rounds
400m cardio
25 wb sit ups
20 BJ
25 push ups or 15 PP

20 min AMRAP
500m bike
15 PP
30 BJ
cash in and out 100ab moves

3 rounds
1min each round- record your total reps per round
pick 5 moves

sit ups
TTB
plank
superman
wb sit ups
mason twists
cardio

3 rounds
1 min sumo
1 min Ghd sit ups
1 min push press
1 min wb sit ups
1 min rest

record your total reps. You can also record your reps per round

Happy Memorial day weekend!!

Only a couple more days of the ab challenge, yikes!!

What days can you come this week? Now that school is out we may have to be a little flexible on start times with everyone dropping off kids at camp. Each week will be different for me.

I believe Nancy and Alecia are working out on Memorial day- let them know if you can join them.

2 rounds
25 burpees
25 ttb
25 cal bike
25 step over the box with dumbells in wach hand
50 ft RT arm dumbbell overhead- lunge to cook
50 ft LFT arm dumbbell overhead - lunge back to the garage

2 rounds
30 cal
100 sit ups
50 wb sit ups
20 ghd sit ups
2 min plank
2 min superman
40 TTB or KTE

21-18-15-9-6-3
bk squat
TTB
wall ball
cal cardio

25 min AMRAP
20 push ups or burpees
40 sit ups
30 cal cardio

Hi girls!! hope you had a great weekend

Thank you for the money towards the new timer!! Very appreciated.

What days can you workout this week? Looking forward to seeing everyone!!

Alecia's 41st birthday Workout!
Happy Birthday Alecia!!

41 reps of everything
3.5 min of burpees
Cal cardio
bar hang x 3
partner wb sit ups
partner 75lb bag carry to Adams
pull ups
TTB
4:10 wall sit w/the wall ball on your lap
cal cardio
3.5 min burpees
ovh walk lunges

20 min Amrap
8 BJ
8 TTB
8 snatches
250 meters

Happy Mothers Day!! Enjoy your weekend

What days can you come this week?

I will be out of town Thurs-Sun but you should still come.

We have 2 May bdays (maybe more that I don't know about)
We will celebrate Alecia's this coming week on Tues and Amy's the week after on Tues.
If you cant come we will leave them up so you can still celebrate a different day.

3 rounds
400m run with 20lb vest or  ski or row at level 10
21 BJ
21 KB

3 rounds
250m row
12 cal bike
200 ski or run

100 sit ups

20min AMRAP
15 GHD sit ups
15 goblet squats
10 burpees
10 pull ups

30 min AMRAP
Run 400m
20 tri KB
50 jump rope
50 sit ups
30 SB

This weeks schedule

Thank you so much to the girls that came and cleaned the gym yesterday, it looks amazing!! I really, really appreciate it!!

Gym is open all days, when can you come?

Ab/core Challenge for May!

You need to complete 5,000 ab/core moves within your 30 days.You shouldn't do the same moves every day, mix it up. Mountain climbers, toes to bar, knees to elbow, sit ups with the ball, mason twists, etc. Get creative
It equals out to be about 167 moves a day so you don't want to get behind.

1 minute Plank or superman =  40 reps.
Any crossfit wo even if it doesn’t have a specific ab move counts as 50 because almost all moves in CF strengthen your core.

 

Post your start and end date.  We can keep track of our reps on the blog if you want.

Jack
20 min AMRAP
10 push press
10 KB
10 box jump