March challenge cont. – today, 40 sec. plank hold x3, 3/25 200 PU’s, 3/26 45 sec. plank hold x2, 3/27 220 PU’s, 3/28 60 sec. plank hold x2. Warm Up: Warmy+ Tabata, 3 rds. of; HRPU’s Squats Plank hold Lateral jumps over bar AMRAP 20 minutes of; 3,2,1…go start with 10 bar facing burpees (simultaneously […]

Warm up: Warmy+ 2 rds of today’s exercises Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of 12 deads, 9 hang cleans, 6 push press (95) 6 rounds of ‘Cindy’ 2 rounds of 12 deads, 9 hang cleans, 6 push press (95) 5 rounds of ‘Cindy’ 2 rounds of 12 […]

Happy (this Saturday) Birthday Chad! We all appreciate the 30 somethings. Have a great day. **NOTE** starting next week, 3/22-4/2 the big gym will be closed. I’m told we can use the “Calm Studio” for our workouts. If weather permits I’ll try to plan a couple WOD’s outside but right now that doesn’t look like […]

Warm Up: Warmy+ 4×3 Snatch Squat + 25 jumping jacks Xfit WOD: 25, 20,15,10, 5 for time of; Wall Balls (20/14) Leap Frog Burpees Weighted lunges (95/65, front rack) Push up’s (part of your daily rep count) Wall Balls (20/14) **split rep count between you and your partner however you’d like – make sure each […]

**the Y is closed tomorrow** March challenge cont. – today PU 120, 3/16 30 sec. plank holds x3, 3/17 140 PU, 3/18 35 sec. plank holds x2, 3/19 160 PU, 3/20 35 sec. plank holds x3, 3/21 180 PU.