Looks like the weather will be ok tomorrow morning so meet at the Y field at 5:30am Warm up: Wamry+ 2x400m run plus 30 jumping jacks in between sets Xfit WOD: Partners will start at one of the four corners of the field. 3,2,1 go, P1 begins to lunge while P2 completes a set of […]

Warm up: Warmy+ Take 10 minutes and work on your squat. Set a running clock at 10 minutes and begin to work on your squat with the last 3-5 minutes holding a bottom position squat. Hold on the something while in bottom position if necessary, try touching one knee to the ground then the other […]

Because of the weather I’ve programmed a simple body weight WOD we all should be able to do at our own houses. Hopefully on Monday we can be on the field or garages. Keep staying safe! Warm up: Warmy+ 5×3 thrusters + 20 jumping jacks. If you don’t have a bar, grab something that resembles […]

So the show goes on. Although the Y will be closed until 3/29 or until further notice, I’ll continue to program (tomorrow out on the field at the Y) and then programming to support groups of 2-4 which could be held at garages, i.e. Neil, Scott, Darren and Chris’. During this time it’s important we […]

Looks like Y is still open. So we’ll continue with the class. Warm up: Warmy+ 50 barbell only – thrusters then run for 3 minutes. Make sure to clean your bar – I’ll bring the stuff to clean them. Tabata of; Weighted lunges (barbell OH) K2E Burpees Plank walks Pull up work; 5×10