Last Wednesdays Workout

Jen & Sara came out to the park despite the heat, humidity, and thunderstorms threatening. Seeing as we were outside, the WOD was a little different. It was a little more low tech, high effect.
They started off with some cal's for the warm up, worked on some Overhead squat form & sharpened the kettlebell/dumbbell swing.




They rocked out 2 workouts. The first included 3 rounds of Overhead Squats (15 reps) & KB swings (15 reps).

After some well deserved rest, they completed 3 rounds of a 40 yard bearcrawl & goblet squats. At the end of 3 rounds, 20 burpees.


I need to note that Jen ran the Boilermaker (15k) on Sunday, rested Monday, played in her soccer league on Tuesday & trained w/us on Wednesday. Burpees were not her friend Wednesday, or Thursday for that matter.....Never the less, that's a pretty tough stretch. Nice work Jen!!

YO YO YO, let's take it outside!

Forgive me. It's been almost 5 months since my last blog post. Things have been pretty busy outside of my CrossFit life. Job change, trying on & off (mostly on) to sell our house, vacation.....but, the blog is active again.

The weather has been awesome here in Central New York. It's time to train OUTSIDE!!! So let's all meet at Onondaga Lake Park on Wednesday for class. Rain or shine. 7:00 PM behind the playground.

Maybe you haven't been to class in a while or you've been wanting to come for the first time. If you've been lurking around the site (and there's been a lot of lurkers), come on out & try it. First time is free.