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.


Friday, April 5, 2019

BIG NEWS...

Folks... We all knew it, but now CrossFit Inc. confirmed it...
Shawn Brehm is a CF-L1 certified Trainer!!!
Congrats...we all knew that he is knowlegable about training and technique!
Now it is "official" by CrossFit standards!!!
That is awesome!

SmashweRx Mobility WU
10 Spidey & Reach
10 Side Plank Reach thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 Tempo Squats
-----------------------
For Time:
1000m Row
100 Air Squats
75 KBS (55/35)
50 Front-Rack KB Lungesteps (single-arm, can switch arms anytime you like)
75 KBS
100 Air Squats

Daliege ~ 27:05 (4:00.2 Row)
Ladick ~ 25:55 (3:50.8 Row)
tb ~ 25:25 (3:49.2 Row / 8:35-AS / 20:15-KBS / lost track after that)

Dalaige & I both felt the first 100 AS were brutal... the second set was way better!!!
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1 comment:

  1. Shawn BrehmApril 5, 2019 at 10:20 AM

    Great job guys.

    3 rounds for time of:(9:27)
    20 walking lunges
    30 wall-ball shots 16# @ 10' (20-10/20-10/30)
    120 single-unders
    then 10 minutes of double under practice with 3 rounds of Cindy + 3 set of ttb mixed in.

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