7
Oct

WOD: October 7, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Heck Yes, It’s Tuesday and Michelle Jennings’ Birthday as Well!! Make sure to wish her a Happy Birthday!! Big Congrats to Colin for being selected as the Spotlight Athlete for the month of September!! Check out the write up here. Warm-Up: * DROM: Dynamic Range of Motion * Bar Warm-Up: Push Jerk […]

5
Oct

WOD: October 6, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Week Two for our Foundation Crew!! Peggy, Diane, Kevin and Lori you all are doing great, keep it up:) New week and excited for what this week will bring!! Let’s do this Crew:) Big Congrats to Colin for being selected as the Spotlight Athlete for the month of September!! Check out the […]

2
Oct

WOD: October 3, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #3 for our Foundation’s Crew!!! Don’t for get Saturday Introduction Class, 8:30am, bring family and friends, let’s continue to inspire many more! Also, for those competing in the Festivus Games, we will be holding competition prep / practice for the next two Saturdays at 1130 am (Please RSVP). If you are […]

1
Oct

WOD: October 2, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit FUN Recovery DAY!!! Warm-Up DROM: Dynamic Range of Motion  Mobility: * Hamstring: Posterior Floss * Quads / Abductors: Barbell Smash * Calves: Barbell Smash * Plantar Surface: Lacrosse Ball Conditioning For Time: * 100 Meter Run * 30 Double Unders or 90 Singles * 200 Meter Run * 30 Double Unders or […]

1
Oct

WOD: October 1, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #2 for our Foundation’s Crew Whooohoooo:) Warm-Up * DROM: Dynamic Range of Motion * Mobility: Posterior Chain Strength Work: Banded Deadlifts: 5×5 – resistance 30%   (5,5,5,5,5) Conditioning: WOD: 2 Rounds …. * 2 Min ME Burpee to Deadlift #35 / #53 * 2 Min ME Row (Cals) * 2 Min ME Burpee […]

30
Sep

WOD: September 30, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Lot of PRs yesterday!! WHAT WHAT!! Talk about proven fitness, nice work everyone:) Warm-Up * DROM: Dynamic Range of Motion * Mobility: Shoulders  Overhead Sequence Strength Work: Push Press 6×3 (3,3,3,3,3,3) Points of Performance: * Dip * Drive  * Press Conditioning: WOD: 14 Minute AMRAP 27 – Double Unders or Scaled Progression […]

28
Sep

WOD: September 29, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit First day of Foundation’s for Gail Peggy, Karissa, Jordan, and Katie!! WhoooHoooo!! Welcome Everyone:) Also, today is the first day for some of our Athletes that are giving the Zone Diet a whirl, so excited for you all, let’s do this! Warm-Up * DROM: Dynamic Range of Motion * Mobility: Shoulders & […]

26
Sep

WOD: September 26, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Last day of Foundation’s for Kevin, Lori, Joy, Diane, and Casey!! Graduation Day:)  I know it’s been a challenging six days, but you all have done so good!!Zone Diet Athlete Brief today!! Whooohoooo, so excited to be teaching you all how to take your nutrition to the next level, time to get […]

25
Sep

WOD: September 25, 2014.

By: Michelle Stafford Leave a Comment

  Main – CrossFit ZONE DIET ATHLETE BRIEF tomorrow, see you all there. If you have not completed your prequiste questions, then please do no later than tonight. I need that information to determine your exact Zone Block Prescription and to get you workbooks set up. This way you’re ready to rock!!  Please, don’t forget to RSVP for […]

24
Sep

WOD: September 24, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #4 for our Foundation’s Crew, Lori, Kevin, Diana and Joy, you all are rocking it, keep up the great work. If interested, don’t forget to RSVP for the Athlete Brief regarding the Zone Diet, this Friday at 7:30 pm.  Time to ramp up our nutrition challenge, let’s do this!! Please ensure […]