Welcome our newest addition to the CFO family ❤️ Nolan Richard Anderson was born on 10/4/16 at 8:50 AM weighing in at 7.03 lbs and 21.5 inches long. Congrats to Phil and Christina. All are doing well!!
The first key to living a healthier, more active lifestyle is eating better. When you feed your body nutritious whole foods filled with essential vitamins, minerals and macronutrients it performs better.
Every 1 min for 20 mins, alternating between:
15/12 Row (calories)s
Run, 200 m
50 Double Unders
ROM WOD (15 MINS)
3 rounds for time of:
Run, 200 m
30 GHD Sit-ups
Single Hanging L-Sit for as long as you can.
A good warm up is crucial to a good workout! We're warming our posterior chain to get ready to find our
1 rep max Deadlift
10 S2OH (155/105)
#vaultcrossfit #banditnation #stretch #warmup #posteriorchain #deadlift #strong #fitfriends #fitfam #emom #hardwork
Today's video was inspired by a recent piece written by Rob Wilson. Although we've been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, "What he said..." Thank you Rob for your incredible article, ability to communicate, and helping the rest of us level up our consciousness as it relates to working out. [ 52 more words ]
Today’s video was inspired by a recent piece written by Rob Wilson. Although we’ve been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, “What he said…” Thank you Rob for your incredible article, ability to communicate, and helping the...
WOD for Monday 10/24:
Warm Up: 3 Rds/10 reps ea: Squats, Ring Rows, Sit Ups, Push Ups - Then Power Clean Drills w/ a Bar (5 each): Fr Squat, Dip-Shrug, Muscle Clean, HPC, Pwr Clean, Bk Sq, Goodmornings
Mobility : 2x10 X-Band Walks each direction
Strength - Back Squats: 5@75%, 3 @85%, 1+ @95%. Work up to 75%. Based on 90% of 1RM
Metcon - 9 min AMRAP
1 Power Clean (135/95) (155/105)
1 Front Squat
*Add one rep to all each round
Accessory: 50-100 Banded Leg Curls and 3 x 10 Abs with plate switch
Mobility with Matt today!
Matt is out in-house rehab therapist that works with Dr. Drew. He gave us some great exercises to do for opening up the hips and strengthening the feet.
#crossfitpuyallup #cfpmobility #mobilitywithmatt @solutionssportsrehab
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We're growing as individuals, as coaches and as a community! Come be apart of the learning!
If you come try us out on Saturday (9AM) and sign up, we'll knock 10% off your first month's membership!