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Blog2020-10-15T13:41:42-07:00

 YOUTH WEIGHTLIFTING

YWL is going strong.  During Covid restrictions we sent equipment home with athletes and coach Ed continued to train them using Zoom.

We return back to full time in person training on Monday, October 16th!

There are a few spaces available for enrollment.

CrossFit WOD, October 9, 2021

10.9.2021Warm-upbanded leg stretch soldier kick, samson stretch empty bar good morning & 10 DeadliftDeadlift (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Reps)2xs through E2MOM (every 2 minutes) 1. row/bike/ski 20/15 cal Rx+ 25/20 2. 10 [...]

CrossFit WOD, October 8, 2021

10.8.2021Kelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#Metcon (Time)SCALED Kelly 4 RFT 400 m run or row 30 Box Step Ups Rx+ jump [...]

CrossFit WOD, October 7, 2021

10.7.2021Skill WorkRing Muscle ups - progressions & technique Handstand push up progressionsNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate [...]

CrossFit WOD, October 6, 2021

10.6.2021Warm-up10 cal bike or row foam roll upper back, arm pit area, sides, glutes, IT bands Red band 10 - pull aparts, single arm press, Good morning Empty bar - 5 strict press, 5 push [...]

CrossFit WOD, October 5, 2021

10.5.2021Skill Work3x2 Jerk from Rack 75% C&J 3x2 Squat Clean 75% C&J 2 C&J 75% 2 C&J 80% 2 C&J 85% 1 C&J 90%Clean and Jerk (2x1 C&J above 90%)Metcon (AMRAP - Reps)30 second work, [...]

CrossFit WOD, October 4, 2021

10.4.2021Saturday 10/16 - CFSRs 13th anniversary party!Warm-up2xs Couch Stretch 200 M Run bear crawl, soldier kick, samson stretch, Side LungeBack Squat (5@75%, 3@85%, max @ 95%)Metcon (AMRAP - Rounds and Reps)2xs - 5 Min amrap [...]

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