Training

No Monkey Business Here!!!!!

      21-18-15-12-9 Reps Kettlebell Sumo Deadlifts (double kb) KB High Pulls (double kb) KB Front Squats (double kb) KB Snatches (single kb)      Marty used the 1 pood kettlebells (35# each)      I used the 1.5 pood kettlebells (53# each) Read more…

By Mike, ago
Training

The Ron and Gary Show

 Gary Casarsa and Ron Banks destroyed todays Crossfit WOD.  They never stop amazing me.   Fridays crew beware!!!! (Bob, Lou, Simeon) The W.O.D.  (Crossfit termonology for Workout of The Day)   For Time: 25 Walking Lunges 20 Pull Ups 50 Box Jumps Read more…

By Mike, ago
Training

"James"

Med. Ball Throws diagonal Overhead Chest Pass 10 reps/throw 1 Arm BARBELL Snatch 3-2-1 reps Hang Power Clean 8,8,6,6 reps Med Ball Reverse Scoop Toss (outside) 10 reps Broad Jumps 10 reps 4 set “James” Dead Lift Thrusters OH Wall Read more…

By Mike, ago