SKILL WOD

30 seconds on 30 Seconds off for 7 minutes:
HSPU 
Max HSPU
(progressional option: Z press with db)
PU
Max Push ups
(progressional option: barbell push ups)

WOD

15 Thrusters
15 Pull ups
30/21 Cal Row
15 Thrusters
15 Pull ups
12 Thrusters
12 Pull ups
30/21 Cal Row
12 Thrusters
12  Pull ups
18 min cap
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE – CFH 6:30PM

2 Minutes on 1 Minute off for 15 minutes
12 Bulgarian Split Squats (6 each leg)
Max Cals on the Ski
Rest from 15-20
From 20-30
10 Burpee Box Jumps
10 Sit ups
10 DB Deadlifts
 
**Save the Date**
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info

WOD

Buy in – Partner 400m Sprints (one working one resting)
100 Pull-ups
100 Sit-ups
100 KBS
100 Double Unders
100 OHS
Cash out – Partner 400m Sprints
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE

Partner Wod
400 M Run with 1 med ball (Run together, pass off med ball)
20 Synchro Med Ball Cleans (2 med balls)
10 Synchro Burpees
20 Synchro KB Swings
5 Rounds
30 Min Time CAP
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

This member spotlight, in my personal opinion, is WAY overdue. This past May, Maria Mojica accomplished a major feat hitting 3 BLUES on her back squat. Three blues on each side weighing 45 pounds each, which when you add in the barbell’s weight puts her 1RM at an impressive three-hundred and five pounds!  For many, the idea of hitting 300 in enough of a goal in and of itself. But for Maria it was never about merely joining the 300 club or hitting that next milestone.. It was actually about something more.   “While the perception of women in lifting is...

STRENGTH

Take 12 Minutes to find a 10 rep max Touch and Go Power Clean

(Fitness: 10 rep max Hang Clean)

WOD

8 Min AMRAP
Burpee Box Jumps
EMOM (Starting at 0:00) 1 Clean and Jerk
Fitness 135/95
Performance 185/125
Open 225/155
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

WOD

1,000 M Row
200 M 1 Arm KB Carry (100 M L then 100 M R)
30 Push ups
30 Pistols (alternating)
750 M Row
200 M 1 Arm KB Carry
20 Push ups
20 Pistols
500 M Row
200 M 1 Arm KB Carry
10 Push ups
10 Pistols
30 minute cap
Fitness: 30 air squats each round

DRIVE – CFH 5:30PM

0-5 Max Rounds of Cindy
5-10 Max Cals on Assault bike
10-15 Max Rounds of Cindy
15-20 Max Cals on Ski Erg
20-25 Max Rounds of Cindy

 

**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

STRENGTH 

Deadlift
3/3/3/3/3/3
(Start your first set of 3 at 75% & build up to a heavy 3 rep)

WOD

5 Toes to Bar

6 Hanging DB Snatch
7  Box Jumps
10 Rnds
15 Time Cap 

DRIVE – CFH 6:30PM

Bear Crawl Down and Back
10 1 Arm RDLs (5 each leg)
4 RNDS
Rest
-then-
40-30-20-10
Hanging DB Snatch
15/12 Ski Cals after each set
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

Strength 

Front Squat
6/6 (70%-75%)
4/4 (80%-85%)
2/2 (85%+)

WOD

Front Squat
25-20-15-10-5
___Doubles after each set
Fitness: 95/65 (100 Singles)
Performance: 135/95 (50 Doubles)
Open: 165/110 (75 Doubles)

DRIVE – CFH 5:30PM

Sprint 250/200 M Row
6 Tempo Goblet Squats (3 down, hold 3, 3 up)
rest 1 minute
5 Rounds
From 15:00-25:00
12 Split Squats (6 each leg)
100 Single Unders
12 Sit ups
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info

 Hi!  I’m Brittany!!!   I am a corporate employee gone rogue pursing my passion of fitness and nutrition. I have been CrossFitting for 8 years, coaching for 3 years, nutrition coach for the last 2 years and a mother since June to a sweet baby girl, Mia Elizabeth.  I have a wonderful boyfriend who is an incredible father and my number one supporter.  Our family is rounded out with our small but mighty Yorkshire Terrier, Egan. Everyday I am learning and adjusting to my new mom & postpartum life.  I am learning to be kind and patient with my body, as...

WOD

Every 3 minutes for 15 minutes
200 M Run
12 Burpees
Max Pull ups

SKILL WOD

HSPU
5 Negatives with a 3 second pause half way down (deficit)
10 Bent over T’s with 5s or 2.5s
15 Second hollow rock
4 Rounds
PU
5 Negatives with 3 second pause half way down (deficit)
10 Bent over T’s with 5s of 2.5s

15 second hollow rock

4 Rounds

DRIVE – CFH 6:30PM

10 DB Bench Press
6 Single Arm DB Row (6 each arm)
15 Second Ring Support Hold
15 Second Hollow Hold
4 Rounds
Rest then
Every 3 minutes for 15 minutes
200 M Run
12 DB Hang Clean and Press
Max Burpees
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info