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!

FRIDAY FEB 17

WARM UP

50 Leg lifts

25 Wallball

25 Bench dips

WOD

4 ROUNDS

Row 500m

25 K2E

25 Squats

THURSDAY FEB 16

WARM UP

ROW 1000M

50 PULLUPS



WOD

200/60


5 ROUNDS FOR TIME

200 JUMP ROPE

60 SITUPS

New family member!

WEDNESDAY FEB 15

WARM UP

30 Wall balls

20 Bench dips

20 Push press

WOD

Squat Clean

5 - 3 - 3

ROW

1,000 Meters

Congratulations Kristen!

TUESDAY FEB 14

WARM UP

50 Mtn climbers

25 K2E

25 burpees

HAPPY VALENTINES DAY

WOD

4  rounds for time

15 Burpees

10 Wall Ball

5 Toes to Bar

1 Clean (155, 115)

HAPPY VALENTINES DAY!!!!

MONDAY FEB 13

WARM UP

50 Leg lifts

50 Mtn climbers

Row 500m

WOD

"CINDY"

AMRAP 20 MIN

5 Pullups

10 Push ups

15 Squats

FRIDAY FEB 10

WARM UP

20 wallball

20 box jumps

20 HSPU

WOD

"FRAN"

21-15-9

Thrusters

Pullups

"Good, better, best. Never let it rest. Until your good is better and your better is best."

~Tim Duncan~

THURSDAY FEB 9

WARM UP

50 bench dips

50 high knees

50 sit ups

WOD

3 rounds for time 

25 Pushups

Row 500m

25 KB swing

WEDNESDAY FEB 8

WARM UP

50 Mtn climbers

50 Leg lifts

25 KB swing

WOD

1 ROUND

60 pushups

50 ring rows

40 situps

30 squats

20 dips

10 box jumps

5 burpees

TUESDAY FEB 7

WARM UP

50 Squats

30 Ring rows

Row 500m

WOD

"BW 6"

21-15-9

Lunges

Situps

Burpees

                                          The best motivation always comes from within.
                                                             - Michael Johnson
 

MONDAY FEB 6

WARM UP

50 situps

50 leg lifts

50 high knees

WOD

For time:

21 pullups

50 Squats

21 K2E

18 pullups

50 Squats

18 K2E

15 pullups

50 Squats

15 K2E

12 pullups

50 Squats

12 K2E

One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do.
Henry Ford

FRIDAY FEB 3

WARM UP

50 Pushups

50 lunges

200 flutterkicks

WOD

"LAST ASCENT"

5-10-15

Back Squat 225/157

Box jumps 24/20

THURSDAY FEB 2

WARM UP

50 Situps

50 Mtn climbers

25 HSPU

WOD

3 rounds for time

50 Squats

25 Pullups

Row 500m

WEDNESDAY FEB 1

WARM UP

100 situps

50 squats

25 ring rows

WOD

"JT"

3 ROUNDS FOR TIME

21-15-9

Handstand pushups

Ring dips

Pushups

TUESDAY JAN 31

WARM UP

20 burpees

20 wallballs

20 K2E

WOD

3 rounds for time 

25 pullups

25 KB swing

25 lunges