We might need to shovel our driveways tomorrow morning but if not, then… Warm Up Pull’s (7,6,5,4,4) weighted Stomach SWOD: Shoulders, session 2 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Banded delt movements 4 rounds, 15 reps/exercise of; v-out’s behind neck pull aparts Kroc rows 2×40 AHAP Post weight to comments.

Come on xfitter’s, tomorrow is the last day to sign up for the challenge (if you want to pick up your shirt the day of the event). Remember, we’re putting on the challenge to support the Y’s community campaign and to get some more equipment for the group. You still have until the night before […]

5 minute warm up Pulls (7,6,5,4,4) weighted Stomach, 2 rounds SWOD: Session 2, week 4 Squat 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Good mornings 3×8 – manageable weight but enough to feel it Band extensions medium weight 50 reps Post weight to comments.

Who’s not signed up for the challenge yet? A friendly reminder, those that want to have Deviant shirts the day of the challenge you’ll need to sign up by this Wednesday 2/20/13. Warm Up: Warmy 7 minute to practice handstand hold, push up’s, find max hold time or unbroken push up count Xfit WOD: “Tabata […]

Don’t wait until last minute to sign up for the challenge. Click the tab “2013 challenge deviant” for more information or the banner above comments. Warm Up: Warmy 50 sit ups 3 minutes of DU’s – no single skips, practice your DU’s 2 minute rest…then Complete as many rounds and reps as possible in 15 […]