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 […]

22
Sep

WOD: September 23, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Wow!! What a truly exciting day yesterday!! PR city, nice work on the Back Squats, so proud of everyone:) 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 we know […]

21
Sep

WOD: September 22, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Week Two for our Foundation’s Group!! Lori, Kevin, Diane, Casey and Joy, you all are doing great, keep it up:)Please continue the great job with RSVP, this is going to be an exciting week! Can’t wait to see all your smiling faces.Also, if interested, don’t forget to RSVP for the Athlete Brief […]

19
Sep

WOD: September 19, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #3 for our Foundations Crew, Lori, Kevin, Diana and Joy, you all are rocking it, keep up the great work! Don’t forget everyone, tomorrow 8:30 am is our Free Intro Class to CrossFit, send your friends and family to see what CrossFit is all about and to meet our amazing crew!! […]

18
Sep

WOD: September 18, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Team Recovery Day!! Whoop Whoop, grab your partner and get to work:)  Warm-Up * DROM: Dynamic Range of Motion * Mobility:  Shoulders – Posterior & Anterior. Conditioning: Teams of Two: Each Partner does half the work.* 2000 K Row* 1600 Meter Medicine Ball Relay. (8 Laps) (4 each)* 2000 K Row For Time […]

16
Sep

WOD: September 17, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #2 for our Foundations Crew, Lori, Kevin, Diana and Joy, you all are rocking it, keep up the great work! Time for a retest to measure our progress !! Nancy comes to visit yet again!! For those who have not had the opportunity to partake in the Benchmark WOD “Nancy,” well […]

16
Sep

WOD: September 16, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Whoop Whoop!!! Nice work on the Thrusters yesterday!! Warm-Up * DROM: Dynamic Range of Motion * Bench Prep. Bands Band: Face Pulls Band: Pull Apart * Mobility:  Shoulder Bilateral Internal Rotation Shoulder Rotator Smash / Floss Strength & Skill Work: Bench Press: 2×5, 3×3, 2×2 (5,5,3,3,3,2,2) The bench press is a great […]