Tuesday 021715


Be prepared for some cancelled classes at the end of February/beginning of March. Our daughter Amelia will be rearranging our schedule a bit.  Thank you for your understanding.

You are ready for a competition.  It will grow you in ways you wouldn’t expect.    Sign up for our Festivus Competion today.


Fundamental #6  Identity

-who are you?

-What does this have to do with Fitness?  Stay tuned.  I’m getting all philosophical on this one.

CrossFit Class

(C, B, A Group)



*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 seconds

1b) 4X45 sec. ME Strict HSPU or Pike Pushups or Pushups – rest exactly 90 seconds


7X500m Row – rest 1:1

Read up on rowing technique everyone. There is a wealth of knowledge on the Concept2 website and this article is great as well.  This WOD will challenge you and it will be fun. Don’t miss this,  your body needs this type of workout too.

Note: Maintain effort at roughly 90-95% RPE (rate of perceived exertion). The goal is to be no more than +/- :05 from first round to last.  Consistency is the key.

-Adapted from The Outlaw Way


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