Vegetables are part of our lives, as every human being somehow and somewhere has to eat them. Everything that has been created has its benefits and it is up to us to learn how prepare and eat them for a good and healthy life. Cooked vegetables lose vitamins, minerals, colors and flavors if not cooked properly. [...]

Warm-up:  400 m run / 2 min plank / 10 c2b pull-ups / dynamic group stretch  Hang Power Snatch: 5 -5 -5 4 rounds for time of: 10 burpee barrier hops, Run 200 m, 15 goblet squats (1.5/1), Run 200 m!

BREATHE Click on BREATHE to check out this video.  Some pretty cool stuff to show what CrossFit is all about!! WORKOUT OF THE DAY A.  Over-Head Squat:  5-5-3-3-2-2 B.  21-15-9 reps for time:             Sumo deadlift high pull (95/65)             Ring Dips             Groiners

A) Warm-up 500M Row/ 30 Double Unders/15 OHS B) 20 Minutes Speed and Agility Ladders, etc… C) WOD 30 Wall Balls (20/14) 20 Box Jumps (24/20) 10 Knees to elbow 10 Chest2Bar Pull-ups 20 Box Jumps 30 Wall Balls 40 Double Unders

Today I’m going to put every CrossFitter inside the head of a coach.  There are lots of little specific things we are looking for when we observe an athlete in motion, but here’s a big one.  We are looking for straight lines.  When the athlete is moving smoothly in a straight line, more often than [...]

Warm-up:  500 m row, 25 double unders, 15 over-head squats, group warm-up Back Squat:  5(75%), 5(80%), 5+(85%) 5 rounds of: 4 unbroken handstand push-ups, 5 unbroken touch and go squat cleans (135/95), 6 unbroken chest to bar pull-ups, 7 unbroken kb swings (2/1)

Push Jerk: 5 (60%), 5(70%), 4(80%), 3(85%), 3(90%) Run 400 meters then, 21-15-9 reps of: double Unders, Over-head walking lunge (25/15), Slam ball sit-ups then, Run 400 meters!

A. Clean:  6(65%), 5(75%), 4(80%), 3(85%), 3(90%) B. 5 rounds of:             Run 200 meters,             10 Wall Ball Shots (20/14),             10 Ring Rows

A) Run 400M plus Dynamic warm-up / 15 OHS w/PVC + 20 Double Unders B) Deadlift 5(70%), 4(75%), 3(80%), 2(90%), 1(95%) C) 5 Rounds for Time of: Run 400M 15 Ring Push-ups

400 meter run / dynamic warm-up / 10 squats, push-ups, groiners Split Leg Lunge: 5-5-4-4 21 – 15 – 9 reps of: Slam Ball (30/20) Ring Dips, Box Jump (24/20)