FRIDAY FEB 24

WARM UP

200 jump rope

50 High knees

25 Bench dips

WOD

3 ROUNDS

25-50-75 Reps

Squats

Pushups

Pullups

Situps

Jim Lord's hands shortly after doing more than 80 pull ups RX.

Michelle also came in her time was around 57:00 and did a lot of difficult pull ups way to go Michelle!

THURSDAY FEB 23

WARM UP

 25 Wallballs

 50 Mtn Climbers

 25 Pushups

WOD

 4 Rounds

30 Lunges

30 Leg lifts

30 Ring rows

Excellence is contagious, as we discipline our bodies and minds we own up to ourselves leading others around us and allowing them to be themselves as well. The more responsible for our actions we are the more room is made for others to feel comfortable being themselves around us... and begin to look for and achieve bigger than life goals!

Wednesday Feb 22

WARM UP

500 m Row

Stretch really well to prepare for this wod

Drink Water

WOD

15 Minute AMRAP


30 Double Unders
15 Snatches

If anyone is having a midlife crisis, Brackett Pollard is exactly the friend you would want to hang out with. Constant to a fault he rocks workouts while managing a pretty busy schedule. great time manager! Which allows him to have the lifestyle he chooses. A great reminder that we all make our life what we want!

TUESDAY FEB 21

WARM UP

75 Squats

Row 750m

50 Leg lifts

WOD

"PUSH PRESS"

5 Rounds

Rest as needed

5-5-3-3-1

Dang! This is Hedi about a month ago! Wives careful with letting your husbands workout during the same time as Hedi! Hedi that's hot!

Olympic Lifting Seminar April 28th (Taught by Former Olympian Paul Fleschler)

How many of you dread when some of the bar movements come up on the white board? Wouldn't it be nice to really perfect your technique to the point where those Olympic Weight Lifting Movements are simply challenging instead of scary? Here's your chance!


This will be a full 1/2 day 4 hour seminar and training coarse to increase your abilities in Olympic Lifting.

Trained by Paul Fleschler you can read his laundry list of credentials below.

Date: Saturday April 28th

Time: 10 AM on April 28th Yoga will be Canceled

Cost: $125
(only 15 spots available) (must pay $100 to secure a spot)
Bring Water and some Snacks! Nutrition bars, meat, fruit, ect. There will be no real break so you will need to eat and drink as needed.

Paul specifically instructed that only 15 athletes will be allowed to attend to make sure that each athlete will receive the very best instruction possible. Sign up fast!

Paul is experienced in CrossFit and will make sure everyone stays safe while still progressing. No worries. Very professional!

Register by posting here or on the sign up sheet in the gym!

Credentials:

 http://www.frontrangespf.com/coach.html

MONDAY FEB 20

WARM UP

30 Ring dips

30 Squats

30 Pushups

30 Lunges

WOD

"STAY ON TRACK"

Burpees 10-1

Situps 1-20

Committing to excellence is difficult, those that have the strength know that the benefits far outweigh those difficulties! Awesome Paula!