28
Aug

WOD: August 28, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Recovery Fun Day!!! Don’t forget Special Labor Day WOD!! Monday, 10am!! Bring a Friend, Family Member, Co-worker, Neighbor, Mailman, or whoever is willing to come have some Fun!!! Lol Warm-Up * DROM: Dynamic Range of Motion * Mobility: Knees, Quads, Heel Cords, Plantar Surface. Couch Stretch  Knee: Gap and Smash ( Inside […]

26
Aug

WOD: August 27, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #5 for our Foundation’s Group, Laurie, Keith, Tiffany, Cory, Hope And Erin are all rocking it!! We are so proud of their progress:) Warm-Up * DROM: Dynamic Range of Motion * Mobility: Hamstrings & Knees Barbell Posterior Smash Knee: Gap and Smash ( Inside and Outside Line) Strength Deadlift: 5×5  (5,5,5,5,5) […]

26
Aug

WOD: August 26, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit You all are rocking the 90 Day Challenge!! Keep up the great work!! Warm-Up * DROM: Dynamic Range of Motion * Mobility:  Shoulders Overhead Sequence Strength Behind The Neck Jerk (5×5) (5,5,5,5,5) Conditioning 3 Rounds:  1 Min. ME Kettlebell Swings (Heavy) #53 / #70  *** 10 Sec Transition time ***  1 Min. […]

24
Aug

WOD: August 25, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day #4 for the Foundation’s Group, they all are doing amazing, home stretch!Reference the 90 Day Challenge: your food Logs are looking great, keep it up, Crew.  We are past the rough spot, now it’s full speed ahead:)  Loving the recipes and community support, all I can say is Nadine ain’t playing!! […]

22
Aug

WOD: August 22, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Day three for the Foundation’s Group, they all are doing amazing!!Reference the 90 Day Challenge, Food Logs are looking great, keep it up Crew, almost past the rough spot, then full speed ahead:) Warm-Up DROM: Dynamic Range of Motion Mobility:  Shoulder & Thoracic Extension  Strength Narrow Grip Bench Press 6×3  (3,3,3,3,3,3) Conditioning Metcon […]

20
Aug

WOD: August 21, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Recovery Day and Skill Work:) Warm-Up DROM: Dynamic Range of Motion Mobility:  Shoulder Sequence Skill: ****Handstand Skill Work**** * Hollow Hold x 4 ME * Handstand Hold X 4 ME Conditioning Metcon (4 Rounds for time) * 4 X 400 Meter Run * 1:1 Rest Daily Thoughts “Squeeze your butt son!!!” – CFOS […]

19
Aug

WOD: August 20, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Warm-Up * DROM: Dynamic Range of Motion  * Bar Warm-Up – Squat Clean  * Foot Work: Jumping & Landing Positions * Down & Finish: Speed Through The Middle * Elbows High & Outside: Bar Close * Muscle Clean: Strong Turnover * Clean Drops: Foot Work “Virtuosity” Strength / Skill Component Squat Clean – […]

18
Aug

WOD: Challenge Capacity Test

By: Michelle Stafford Leave a Comment

Main – CrossFit Heck yes!! The challenge capacity test is upon us!! Please ensure you come, this is a critical component of the challenge.  If you cannot attend, we will do a make up time, so no worries:) Great Job everyone on Day#1 of the 90 Day look, Feel and Perform Better Challenge!! Love all […]

17
Aug

WOD: August 18, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit So it begins!!! Day one of our 90 Day Feel, Look and Perform Better Challenge, so excited!! Let’s do this Crew, together we are capable of so much!! Remember your “why” and your goals, don’t hesitate to reach out for help, support or guidance. Our Capacity Test for the Challenge with be […]

14
Aug

WOD: August 14. 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit The CrossFit OutSpoken 90 Day Look, Feel and Perform Better Challenge starts Monday!! Don’t forget the Athlete Brief is today at 730pm. Please RSVP. Warm-Up * DROM: Dynamic Range of Motion * Mobility Strength / Skill Conditioning High Hang Power Snatch + Overhead Squat (15 Min. EMOM (1 rep of the complex) […]