26
Oct

WOD: October 27, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Big welcome to Britt, Suzanne and Joshua!! They have joined our CrossFit OutSpoken Family and will be starting Foundations this Monday:) Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Snatch Prep – Shoulders, Thoracic Extension & Hips Strength / Skill Work: Overhead Squat 5×5 (5,5,5,5,5) Strive for Virtuosity Conditioning 13 Minutes AMRAP […]

23
Oct

WOD: October 24, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Last day of Foundations for Jason, Karissa, Gail, Jordan, and Jenny!! WhoooooHooooo!! They have done an amazing job!! Don’t forget Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Snatch Prep – Shoulders & Thoracic Extension  Strength / Skill […]

23
Oct

WOD: October 23, 2013.

By: Michelle Stafford Leave a Comment

Main – CrossFit Don’t for get Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Quads & Hamstrings Conditioning: Turbo Booster ON!! Let’s Race:) 10 x ME 100 Meter Sprints 1 Minute Recovery between sets. For my athletes that need […]

22
Oct

WOD: October 22, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #5 for our Foundations Crew!! Jenny, Gail, Jason, Jordan and Karissa, are all rocking it, keep up the great work!!Don’t for get Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Shoulder – Anterior Strength Work: […]

21
Oct

WOD: October 21, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit What What Kaboom, it’s “SPECIAL” Tuesday!!! Don’t for get Saturday Introduction Class, 8:30 am, bring family and friends, let’s continue to inspire many more! Warm-Up: * DROM: Dynamic Range of Motion * Mobility: Squat Prep: Hips & Abductors  Strength Work: Back Squat 6×3 (3,3,3,3,3,3) Strive for Virtuosity Conditioning WOD: For Time Four […]

20
Oct

WOD: October 20, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit WOW WOW WOW!!! What an exciting, inspirational, heart pounding, special and incredible experience yesterday!! We had 15 athletes compete in their FIRST CROSSFIT COMPETITION at the Festivus Games: Ron, Cathy, Michele, Tiffany, Laurie, Colin, Keith, Nick, Doug, Jena, Shannon, Briana, Nadine, Ashley and Johnna; all of which did amazing!! New week, let do […]

16
Oct

WOD: October 17, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day THREE for our Foundation’s Crew!! Jenny, Karissa, Gail, Jordan and Jason are all doing great!! Keep it up we are proud of you!One more day till the Festivus Competition! Whooohoooo, so exciting, you all will do amazing! Warm-Up: * DROM: Dynamic Range of Motion * Bar Warm-Up: Split Jerk Strength Work: […]

16
Oct

WOD: October 16, 2014.

By: Michelle Stafford Leave a Comment

MAIN – CROSSFIT Two more days till the Festivus Games, so excited for our athletes!!Today is a FUN Active Recovery Day!!! WARM-UP DROM: Dynamic Range of Motion  Mobility Shoulders: * Anterior Deltoid Posterior Chain: * Glutes * Hamstring * Quads * Calves CONDITIONING 16 Minute AMRAP – Teams of Two: * Row 300 meters. * […]

15
Oct

WOD: October 15, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day TWO for our Foundation’s Crew!! Jenny, Karissa, Gail, Jordan and Jason are all doing great!! Keep it up we are proud of you!Three more days till the Festivus Competition! Whooohoooo, so exciting, you all will do amazing! Warm-Up: * DROM: Dynamic Range of Motion * Mobility:  Posterior Chain Strength Work: Deadlift […]

14
Oct

WOD: October 14, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Four more days till the Festivus Competition!!! Very exciting, we are so proud of you all!!!The Foundation’s Crew had a great first day!! Jenny, Karissa, Jason, Gail and Jordan rocked the house! Warm-Up: * DROM: Dynamic Range of Motion * Mobility:  Shoulder – Anterior Strength Work: Bench Press 5×5 (5,5,5,5,5) The bench […]