By | Jul 31, 2016



2120 members and blog lovers. We will be formatting our programming a little differently for the month of August. Is there one type of programming that can please all the people all of the time never. It has always been my mission to bring our community solid programming that provides the right stimulus from our fastest and strongest yet allow beginner and mid level athletes the ability to train 4-5 days per week. I understand that we service RX athletes that possess a higher level of skill when it comes to complex movements but we also need to recognize the needs of of our new members (under 1 year of training CF) also. So we will now format our workouts under two types: RXwod – this is for the advanced and experienced athlete that has a solid foundation and understanding of all movement types. Please note the load and movement can still be modified here. Wod – This will be for any new members that will need to focus their attention on building a solid conditioning base without being intimidated with complex movements that require a high level of technical skill. Please note the “Wod” can be for anyone consider listening to your body and creating a solid choice for your body on any given day. I will be sharing my thoughts (briefly) at class times though out this coming week. Please feel free to contact me with any questions or concerns you may have. Sincerely, DFM

This week we will be Testing our current strength. Please do your best and post your new numbers.

1355: Monday 8/1
STRENGTH: Take 20 minutes to find 2 rep b. squat (post load)

RXwod: Helen 3RFT

400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wod: FT

3 Rounds:
200m Run
15 Jumping Pull Ups
10 Russian KB Swings ”

Category: WOD