Try a Free Class

Try a FREE Class with us today… Friday, 20 October 2017, at 5:00 PM… No experience necessary and ALL are welcome! All we ask is that: 1.)  Bring a change of shoes 2.) Show up a few minutes early to fill out our Waiver Questions? Call or Text David at 779-701-1591

Married Couples…

Yesterday’s session was a grinder.  Everyone did really well and there was an electric energy.  That’s something that blooms when everyone in class is focused on the same tasks at hand all geared towards doing one’s best for the session. We did have a married couple in the session and they fed off of each…

Partner Workout

These guys blasted through this one. 3 Rounds for time of: 40 — cals Rower 40 — reps DB Thrusters Tag-Team Style, meaning only 1 person working at a time. … It was a bloody partner workout. One of the sadistic parts of my job is disguising the hard work. Folks often think that they…

Wednesday Workout, 18 Oct 17

CrossFit Workout, 18 Oct 17 Warm-Up Joint Prep & Coaches Choice Weightlifting Thruster (8×3 increasing) Metcon With a Partner: 3 Rounds for time of: 40 cals — Rower 40 reps –DB Thruster *Tag-Team Style. –Only 1 person working at a time. –Both people must row and both people must do the Thrusters. –You can Break…

“Joint Prep”…Pre-Warm-Up

“Joint Prep”…Pre-Warm-Up One of the components to our warm-up routine that I call simply “Joint Prep” or “head to toes” or “arm and leg movements.” We’ve been doing derivatives of this warm-up since day 1. Most people go wrong in their training by not preparing the joints. So just do it. If you make if…

Workout: Tuesday, 17 Oct 17

Today’s CrossFit Workout. 😉 Warm-Up: Joint Prep Gymnastics: Strict Pull-Ups: 8×3 MetCon: For Time: 10 — Ring Row 5 —- Hang Power Snatch 10 — Ring Row 5 —- Hang Power Snatch, 10#+ 10 — Ring Row 5 —- Hang Power Snatch, 10#+ 10 — Ring Row 5 —- Hang Power Snatch, 10#+ Old but good…

Monday, 16 Oct 2017 Workout

Great conditioning workout for the Home Gym… or any gym of course 😉 Monday, 16 October 2017 Weightlifting: Push Press: 8×3 reps, increasing Metabolic Conditioning: As Many Rounds & Reps As Possible in 16:00 of: 10 — 2-Point Row R 10 — 2-Point Row L 10 — Butterfly Ab Mat Sit-Ups 10 — DB Push Press…

Monday Movement Demo

Using a Dumbbell, here is the “2-Point Row” movement demonstration from Personal Trainer, David J Anderson Jr.

Stretch

Today was one of my favorite styles of classes.  Core training and Flexibility.  A great end to a great week.  Now go and have a great weekend.  

An Example…

“Train up a child in the way that they should go, and when they are old they will not depart from it” Know the author? Any guesses? #example #gym #gymlife #training #physicalfitness #dad #familyman @crossfitbourbonnais

Quote of the week, Oct.8th

“When the archer misses the mark, he turns and looks for the fault within himself. Failure to hit the bull’s eye is never the fault of the target. To improve your aim — improve yourself.” — Gilbert Arland