It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Saturday, December 24, 2016

12 Days...

It's the day before Christmas and all thru the house...
Not a creature was stirring, but Drake and I...
Decided to come and do a 12 Days WOD...CFNE/Comptrain Style...

WU ~
Mobilize and Activate...

Ring Muscle Up Re-Test (last was 17)
1:30 Max Ring MU
60s REST
60s Max Ring MU
30s REST
30s Max Ring MU

Bar-Facing Burpees (Re-Test from HERE)
2min Max Bar-Facing Burpees
30s REST
1min Max Bar-Facing Burpees
30s REST
30s Max Bar-Facing Burpees

12 Days of Crossfit
For Time:
1-Squat Snatch (115#/80#)
2-Box Jumps (30/24)
3-Push Press/Jerk
4-TTB
5-Hang Pwr Cleans
6-HR Push Ups
7-Deadlift
8-Pull Ups
9-KBS (70/55)
10-Lungesteps (each leg)
11-Wall Balls (20/14)
12-Cal Row

Drake ~ xx / 58 (30-17-11) / 28:13 (12-1 was 6:17)
tb ~ 20 (11[4.3.2.1.1]-6[3.1.1.1]-3[1.1.1]) / 62 (34-20-8) / 29:34 (12-1 was 5:25)

Joy to the world! Let earth receive her King!
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