Mercy is For the Week

Sunday, January 31, 2016–8 AM Conditioning Class Warmup (10 min): Calisthenic Agility (10 min): Hand and Footwork Circuit & Rollout (20 min): 4×10 KB Sumo Deadlift High Pulls Pushups Goblet Squats Conditioning (20 min): Single Annie Situps/Single...

Got Your Mother In a Whirl

Sunday, January 24, 2016–8 AM Conditioning Class Warmup: Line/Dynamic Power/Speed: 3×20 Wallballs, KB Swings, Row for cals, Situps, Tuck Jumps Power/Conditioning: 5 x 500m row, Rest 3 min between rows *Score is time difference between fastest and slowest...

The Waiting Is The Hardest Part

Sunday, January 17, 2016–8 AM Conditioning Class Warmup: Line/Dynamic Agility: Lat Shuffle, Mtn Steps, Inchworms, Squat Jumps Low-Threshold: Glute Bridge, Bear Crawl, Fire Hydrant Conditioning: 5 rounds of 10 pushups, 20 air squats, 30 kb swings, 40 mtn...

The Ink is Black, The Page is White

Sunday, January 10, 2016–8 AM Conditioning/CrossFit Class Warmup (15 min): mini-AMRAP but moderate pace 5 ring rows, 10 situps, 15 kb swings Power (20 min): Power Cleans, from hang or floor Work form for sets of 2-3.  Allow coaching–leave with one thing...

Mirror, Mirror

Ted knows someone who won’t look at his own picture because he doesn’t like the way he looks. Susan knows someone who doesn’t go to her son’s soccer games because she’s afraid her son might ask her to run around before the games in front...