If your CrossFit gym isn't using the TRX, you're missing out!
WOD Sit-Ups x 25 Leg Raise x 25 400m Run 5 Rounds/ Time
Welcome new friends John and Lea. Welcome back Kim!
John, Shannon and Kim still planked out past 1:00! Lea on the side lines smiling.
WOD
Sit Ups x 25
Leg Raise x 25
400m Run
5 Rounds/Time
Post To Log on Laptop
WOD MB Cleans, Plank, TRX Side Plyo Lunge, Pull-Up
Alison and Dave team up!
WOD
MB Cleans x 20
Plank 1:00m
TRX Plyo Lat Lunge x 20
Pull-Up x 5
4 Rounds/ Time
Concentrated Abs
Stretch
Heavy Lifting Day
WOD
Back Squat 5-5-5-5-5
Dumbbell Chest Press 10 x 5 sets
800m run
Post Loads to Log
Bragging rights go out to Karen, Crisa, Alison, Kim and Tim for finishing the entire deck
95 reps of each exercise for a total of 380 reps!
Deck of Cards 3-25-09
KB American Swing=Hearts
Traveling Lunge = Diamonds
TRX Push-Up = Clubs
Tricep Dip = Spades
Back Squat 5-5-5-5-5
Dumbbell Chest Press 10 x 5 sets
800m run
Post Loads to Log
Bragging rights go out to Karen, Crisa, Alison, Kim and Tim for finishing the entire deck95 reps of each exercise for a total of 380 reps!
Deck of Cards 3-25-09
KB American Swing=Hearts
Traveling Lunge = Diamonds
TRX Push-Up = Clubs
Tricep Dip = Spades
WOD 5 Pull-ups 5 Sumo DLHP 15 Sit-Ups
Jackie and Laura gettin' busy.
WOD
5 Pull-ups
5 Sumo DLHP
15 Sit-ups
Complete as many rounds as you can in 30mins
Post Rounds
5 Pull-ups
5 Sumo DLHP
15 Sit-ups
Complete as many rounds as you can in 30mins
Post Rounds
Plyo Obstacle Course, Always Fun
Welcome new friends Dan, Janet and Jessie!
WOD
Plyo Obstacle Course
Row 200 m
TRX Row x 10
Jump Box 20"
Tigger Bench Jumps x 10
Jump Box 15"
Wall Ball x 10
Partner Tire Flip x 5
4 Rounds
Skills Practice
Squat & OHS
Navy Seal TRX Suspension Training
WOD
Plyo Obstacle Course
Row 200 m
TRX Row x 10
Jump Box 20"
Tigger Bench Jumps x 10
Jump Box 15"
Wall Ball x 10
Partner Tire Flip x 5
4 Rounds
Skills Practice
Squat & OHS
Navy Seal TRX Suspension TrainingThe Fitness Sparkler in On!
Wow! What a busy but fantastic week. Here's the scoop at Tactical Fitness.
Welcome new friends Alison, Crisa, Jackie, Karen, Laura, Leah and Vickie!
New friends work out FREE every Saturday 8:30am
Bring a towel, water bottle and a friend!
Crisa tearin' up the pull-up bar!
Laura and Alison strong on thrusters!
Today's WOD
6am
Tabata Interval Full Kettlebell Workout
Jump Box x 10
Concentrated Abs
4 Rounds or 30 mins
400m run
9am
200m row
Thrusters x 5
Jump Box x 10
Wall Ball x 10
4 Rounds / Time
Pull-Ups x 3 Sets Max
The Fitness Sparkler is On!
Thursday 3/19
6:30-7:30pm
Tactical Fitness Ormond
Appetizers and Wine Tasting
Followed by a
Russian Kettlebell Demonstration
All Set to a Rockin' Beat
Don't forget to bring a friend!
Welcome new friends Alison, Crisa, Jackie, Karen, Laura, Leah and Vickie!
New friends work out FREE every Saturday 8:30am
Bring a towel, water bottle and a friend!
Crisa tearin' up the pull-up bar!
Laura and Alison strong on thrusters!Today's WOD
6am
Tabata Interval Full Kettlebell Workout
Jump Box x 10
Concentrated Abs
4 Rounds or 30 mins
400m run
9am
200m row
Thrusters x 5
Jump Box x 10
Wall Ball x 10
4 Rounds / Time
Pull-Ups x 3 Sets Max
The Fitness Sparkler is On!
Thursday 3/19
6:30-7:30pm
Tactical Fitness Ormond
Appetizers and Wine Tasting
Followed by a
Russian Kettlebell Demonstration
All Set to a Rockin' Beat
Don't forget to bring a friend!
Rest Day....Movie Day...Popcorn Day!
Have you ever thought about personal training for your kids?If so, check out Jess kipping for 20 unassisted pull-ups this past Saturday!
Jess even completed the *Challenge Exercises* after the workout.
Help your kids pass that Presidential Fitness Challenge!
Visit Jess' personal trainer, Jacqueline Johnson on Facebook!
Jacqueline specializes in training kids of all ages and fitness levels.
David Metzger Rocks The House!
WOD
Military Press DB/KB x 10
Pull-Up x 5
Bldg to Bldg Walking Lunges
Burpees x 10
4 Rounds/Time
*Challenge*
Wall Ball x 20
Jump Box x 20
Welcome New Friends, Naomi Qualmann, David Metzger and Monica Asselin!
David Metzger rocked the house with an amazing 43" STATIC Jump Box
That's right, NO running start
Yes, that's 5 #45 Plates on a 20" Jump Box and We Added One More After That!
*Shame I only had my Camera Phone*
Stay Posted.....Video to be added very soon!
Military Press DB/KB x 10
Pull-Up x 5
Bldg to Bldg Walking Lunges
Burpees x 10
4 Rounds/Time
*Challenge*
Wall Ball x 20
Jump Box x 20
Welcome New Friends, Naomi Qualmann, David Metzger and Monica Asselin!
David Metzger rocked the house with an amazing 43" STATIC Jump Box
That's right, NO running start
Yes, that's 5 #45 Plates on a 20" Jump Box and We Added One More After That!
*Shame I only had my Camera Phone*
Stay Posted.....Video to be added very soon!
FREE CrossFit Saturday @ 8:30am!
FREE CrossFit Meet and Greet for New Friends
Saturday 8:30am!
Returning Friends Only $10!
This Saturday March 7th 8:30am
WOD 3-5-09
KB American Swing x 10
Pull-Ups x 10
Push-Ups x 10
Jump Box x 10
Sit-Ups x 10
200m Run
5 Rounds / Time
Post Loads, Time and Variations to Comments
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads to comments.
"I have been working out for over 30 years, and believe me I've done it all. Swimming, running, cycling, spinning, weight lifting, aerobics, Pilate's, yoga - you name it , I've done it. I have never gotten the results that I have achieved with just under 6 months of training with Tish Traster. At 50 years old I am stronger and more fit than I was in my twenties. I have found the fountain of youth - and it's Crossfit!"
Barbara Torre
Director
Living Lean Weight and Wellness Center
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