WOD

4 Rounds for time

400 meter run

50 squats

I am sorry everyone for not posting blogs for awhile. It has been very crazy lately....

For the karate students: Master Ray Neveu and Sensei Aaron Neveu will be in class for the first week on June.

Fitness fanatics: Hope everyone is still working out.... If your not you better get back on track.

wod

3 rounds

run 800 meters

50 back ext.

50 situps

WOD

20 minutes

30 reps 24" box jumps

20 115# push press

30 pull-ups

WOD

5 rounds

400 meter run

15 reps 95# overhead squats

REST DAY!!!

Five tips for Nutrition Success

100 artists to get you fired up!!!

Do not wait to strike till the iron is hot; but make it hot by striking.
-William B. Sprague

WOD

30 reps for time:

135 lb clean and jerks

WOD

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

WOD

3 rounds

33 kb swings

33 burpees

33 thrusters

REST DAY!!!

Internally Fit

Keep Going

World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.

WOD

4 rounds for time

25 push-ups

50 kb swings

75 walking lunges

WOD

RUN 5K

WOD

70 burpees

60 sit-ups

50 kettlebell swings

40 pull-ups

30 hand stand push ups

Rest Day!!!

The movement you can't do without

Bacon, Chicken ,and Avacado Salad

"You will soon break the bow if you keep it always stretched."
~ Norman Vincent Peale

WOD

10-10-10-10-10

Deadlifts

Strict Pullups

(pictured: dumbbell burpees)

WOD

4 rounds

15 dumbbell burpees

30 sit ups

45 squats

WOD

5 rounds

row 500 meters

30 KB swings

30 SDHP's