Week of July 1-7

Sunday, July 1, 2018 7 AM Mindful Lifting, STP, Tiny Music…Songs From the Vatican Gift Shop 8 AM CF Class Monday, July 2, 2018 Warmup (15 min): 10 minute rounds of 5-8 cossack (use light plate for balance) or goblet squats, then :30 row or bike :20-:40 bar hang,...

Week Of June 24-30

Sunday, June 24, 2018 7 AM Mindful Lifting, Stevie Wonder, Songs in the Key of Life 8 AM CF Class, “Dori” Monday, June 25, 2018 Warmup (10 min): EMOM 7 7 KB Swings, 7 air squats, 7 frog pumps Skill/Demo (5 min): Pause Squats Strength (20 min): Pause Squats...

Week of June 17-23

Sunday, June 17, 2018 7 AM Mindful Lifting, Bruce Springsteen The River 8 AM CrossFit Class, Woodshed 300 Monday, June 18, 2018 Warmup (10 min): Dynamic with some nice pauses near the AC Strength/Max Effort (30 min): Sumo Deadlift *Use heavy double # to base % off...

The White Dog

Like many of you I’m sure, I sometimes experience mornings as a blur.  Several things to get done, multiple voices clamoring for attention, and not quite enough time.  It’s not unusual for me to lose track of where I got started and feel a bit out of...

Week of June 10-16

Sunday, June 10, 2018 7 AM Mindful Lifting, Kraftwerk, Autobahn 8 AM CrossFit Class–Dealer’s Choice (“Fran” or…) Monday, June 11, 2018 Warmup/Skill (10 min): Demo PVC Goodmorning then 3×10 Goblet Squats, Glute Bridges, PVC...