January 2016

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1702 w=210 h=220 float=right]Andy Bailey looking much better than he did last Saturday. Good Deadlift set up position. No pull up bands in the workout today. If you can’t do full […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1701 w=210 h=220 float=right]Shane pumping out weighted push ups at the super early class yesterday. Gymnastics: Ring holds L sit Handstand roll out 4 rounds W.O.D. 2 Clean & jerk 5

Strength: Weighted push up Bent over barbell row 4 x 3 rep W.O.D. online pharmacy buy diflucan online no prescription pharmacy Run 400 15 Dumbbell thruster (20/15) 15 Burpee 3 rounds online pharmacy purchase synthroid online no prescription

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1700 w=210 h=220 float=right]Merryns PB Weighted pullup, 15kg!! W.O.D. ‘Fight Gone Bad’ Wall ball Sumo deadlift high pull (35/25) Box jump (50/40cm) Push press (35/25) Rower (calories) 3 rounds. A round

Strength: online pharmacy https://www.cherryhilldentalonline.com/wp-content/uploads/wpcode/cache/library/zithromax.html no prescription pharmacy Weighted pull up Shoulder press 4 x 3 rep W.O.D. 8 Toe to bar 8 Push up 8 Kettle bell swing (32/24) 8 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1699 w=210 h=220 float=right]Aaron A leading the way on the run for the 4.45 crew. Gymnastics: Handstand Tabata Strength: Back squat 4 x 3 rep W.O.D. online pharmacy buy flomax without

Gymnastics: Ring holds L sit Handstand rollouts 4 rounds W.O.D. ‘Partner workout’ 20 Shoulder to overhead (60/40) 30 Pull up 40 Wall ball 50 Kettle bell swing (24/16) Every break in reps, do 4 push up each 20 minutes, as many rounds as possible.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1698 w=210 h=220 float=right]Going to be some sore glutes from Thursdays lunges! As always, getting moving is the key to relieving sore muscles. If you can’t get to CrossFit, make sure

Some great results from our first CrossFit Open prep class last night. Coach Bennett took the crew through a bunch of drills to help with efficient consecutive pull ups, toe to bar work and muscle up progressions. We’ve still got a few spots available for Saturday morning at 7am and Wednesday 6.45pm class. If you

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1697 w=210 h=220 float=right]Some of you may still have sore muscles from doing ‘Cindy’ on Monday. The best thing for that soreness is movement, getting some blood flowing. Don’t miss a