Trainer Warmup: 15 Min. Run 800m „Warmup Fran Superlight“ 21-15-9 not for Time Airsquats Jumping PullUps Skill: 1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed. (20 Min.) … Weiterlesen →

„FRIDAY IS GAMEDAY“ BRING YOUR A-GAME! Run 600m Individual Gameday Warmup: L.O.G.: TipToes, Spider Walk, W-Lunge followed by 3 Rxds „Cindy“ Walk Through Movements Gameday Intro: Black Pearl 3-2-1-Goooooo Haaaaarden yoooour Freeeeak uuuuuup! CrossFit´s Hero Wod „WITTMAN“ Seven rounds for time … Weiterlesen →

Trainer Warmup 10 Min. 10 Min. On the Minute  „Milk Your Goat“ If you do not have a Goat, lucky You!- lean back, relax and go polish your CrossFit Games Gold Medal! Some suggestions: Muscle Ups, Kippin PullUps, DUs, Handstand, … Weiterlesen →

„3D GYM WEEKLY TEAM FITNESS CHALLENGE“ Any intelligent fool can make things bigger and more complex… It takes a touch of genius – and a lot of courage to move in the opposite direction.” — Albert Einstein