I’m Back & Ready to Get Share!


I’m Back & Ready to Get Share!

It’s only fair to share…I miss my blog. I’ve been so busy with work, a wedding, and CrossFit that I have been seriously slacking on my writing. But I’m back! My fingers have been itching and it’s finally time to put out new information. But first I would like to share a little of what […]

Friday 6:30pm


It’s only fair to share…Bob’s tasty combo Rest as needed between efforts Power snatch + overhead squat 3-3-3-3-3x @ 65% snatch 1RM Jerk 2-2-2-2x @ 70% 1RM It’s only fair to share…

Thursday 6:00pm


It’s only fair to share…Toes 2 Bar Practice 15 Min Double Under Practice 15 Min.   400m Run for Time rest 1 Min. 200m Run for Time rest 45 Seconds 100m Run for Time rest 30 Seconds 50m Run for Time It’s only fair to share…

Wednesday 4pm


Wednesday 4pm

It’s only fair to share…5 Rounds: KB complex: 1x Clean + 2x Jerk + 3x Front squat = 1 rep 5-4-3-2-1x reps It’s only fair to share…

CrossFit Class


It’s only fair to share…A. Four sets of: Barbell or Dumbbell Push Press x 6-8 reps Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Single Arm Row x 8-10 reps each arm @ 2110 Rest 45 seconds B. Three rounds for time of: Man-Makers x 5 reps Burpees x 10 […]

CrossFit Class


It’s only fair to share…A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Turkish Get-Ups x 3 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. In teams of two, partners alternate sets to complete three each of: 20 Kettlebell Swings 15 Push-ups 300 […]

CrossFit Class


It’s only fair to share… Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… Men: 135lbs Women: 95 lbs MastersMen: 115lbs Masters […]