Strength/focus for WED: Barbell Row 3-3-3-3-3 WOD for WED: 10,9,8,7…… DB/KB Renegade Row Wall Balls Enjoy your day and be sure to check your email on Wed as I will be sending out a request for feedback on scheduling! Oh and PS….6:15am class….mixing things up a bit – your WOD is “special”…just for you girls! The above doesn’t apply to yo
Just a couple of QUICK shout outs! Congrats to Tina on crushing the Blue Mountain Half Marathon this past weekend in the rain! Also, congrats to Jan for coming back strong today after a week away from the gym with a nasty cold/bronchitis! She came to the gym today and pulled out some wicked squats – BELOW PARALLEL! I guess when you’re stuck at home sick, you practice air squats!! When I
I’m BAAAAACK! And ready to share all the new things I picked up this weekend with all of you! I hope everyone enjoyed their weekend! Monday’s WOD: Focus – what can I say….it’s gotta be “clean’s” because I just spent the last two days on this and am anxious to share :) Nancy will be visiting us today!! 5 RFT 400m Run 15 O/H Squats (95/65) See ya tomorrow! Miche
Well Saturday’s blog is short BUT sweet! I have to say, my job is SO satisfying. There is nothing better then watching our members accomplish things they thought they wouldn’t be able to. And to think how far you have come in 5 weeks – just think of where you will be in 5 months! Truly inspiring! I have to say “way to go” to all of those that got their first double under’s today and anoth
Friday’s Recipe thanks to Tina (some ingredients modified by Me)! LONG RUN CAKE 1-cup organic apple sauce 1-15.5 ounce can black beans, drained 1-1/2 cups oat flour (I mixed almond meal & coconut flour) 1-cup cocoa powder 2-tsp baking powder 1-cup agave (I used honey) 2-eggs 1/4-cup coffee 1-tsp vanilla Preheat oven to 350 degrees. In blender/food processor, blend the applesauce and beans. In
I have mentioned a few times that everyone should get a journal to track their progress. Especially now that some of you have moved out of the Basics and into the regular WOD classes. Here are just a few good reasons to keep a journal handy at CrossFit: Tracking your progress. If we do the same WOD two months from now, how will you know if you’ve improved if you haven’t written down your
So here we are in the middle of the week already! These long weekends will do it to you every time! I know those of you that missed Monday at the gym are looking forward to today’s WOD. Well don’t worry, we’ll be sure to make it a “doozy” for you! By this time next week (or sooner), you will be able to check the daily blog for your WOD so you know what you’re in for. This will enable you
Well first of all – a huge shout out to those that came last night after all the big Thanksgiving festivities! I know Thanksgiving Monday is tough for most with so much going on so it was great to see all the faces – new and old ;) I thought I would share a fun 45 second video with you, courtesy of CrossFit Headquarters which explains the “intensity” side of CrossFit in simple terms.
Well I hope everyone enjoyed thier Thanksgiving weekend and were able to spend some time with family, eat some turkey and enjoy the crisp outdoors! I apologize in advance for two days of “no blogs” but I spent most of my time in the kitchen prepping for Saturdays feast, baking some healthy snacks for the kids to bring back to college and university today and finishing off my homemade turkey soup.
TGIF of the Thanksgiving Weekend! You know what that means!?!? Food, food, food and maaaaaybe some vino and maaaaybe some scrumptious desserts! RIGHT? I mean who are we kidding? We are all going to eat like animals this weekend! I LOVE turkey! As a matter of fact, I get TWO turkey dinners this weekend! Here’s the thing though – you can still have a couple of fantastic turkey din