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Jennifer is all smiles even while doing "Dive bombers" I tried to get a picture with her in some pain but every time she looked up she would just smile. I guess crossfit training would make anyone smile if they got the results Jennifer continues to get.
WOD
Monday
Warrior Burpees
Pull-ups (touch chest)
Donkey Kicks
12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Rounds
Cool Down
Dead lift BW 40 • 30 • 20 reps.
Advanced • Intermediate • Foundational
Jennifer is all smiles even while doing "Dive bombers" I tried to get a picture with her in some pain but every time she looked up she would just smile. I guess crossfit training would make anyone smile if they got the results Jennifer continues to get.
WOD
Monday
Warrior Burpees
Pull-ups (touch chest)
Donkey Kicks
12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Rounds
Cool Down
Dead lift BW 40 • 30 • 20 reps.
Advanced • Intermediate • Foundational
Pam
Lyons, mother of Professional MMA fighter Mitch Lyons, walked out of
last nights Demolition MMA event shaking her head in defeat. Just one
more reminder that her efforts, like any good mother, to teach her
middle child to be gentle, loving and kind had failed...at least when
he enters the cage that is.
Mitch Lyons' brutal and complete domination victory over his opponent Ben Pettit last night, let the MMA world know there is a new up and comer to keep their eye on. Within the first round Mitch wasted no time in making his first MMA payday quick but not painless for his challenger. With crushing elbow blows to the head and total ground dominance, Mitch Lyons walked out unscathed leaving Pettit helpless and in need of a mat clean up loads of stitches.
Did he even get tired? CrossFit trained Mitch Lyons' answer was, "No."
Pam
Lyons, mother of Professional MMA fighter Mitch Lyons, walked out of
last nights Demolition MMA event shaking her head in defeat. Just one
more reminder that her efforts, like any good mother, to teach her
middle child to be gentle, loving and kind had failed...at least when
he enters the cage that is.
Mitch Lyons' brutal and complete domination victory over his opponent Ben Pettit last night, let the MMA world know there is a new up and comer to keep their eye on. Within the first round Mitch wasted no time in making his first MMA payday quick but not painless for his challenger. With crushing elbow blows to the head and total ground dominance, Mitch Lyons walked out unscathed leaving Pettit helpless and in need of a mat clean up loads of stitches.
Did he even get tired? CrossFit trained Mitch Lyons' answer was, "No."
The CrossFit Heights team worked it's tail off today during one of the most difficult WOD's we've ever had in our short three weeks at Heights. Check out Bob's Eyes, it says it all. Great Job tonight guys.
Announcement:
6:30 pm classes canceled as all trainers will be going down to see Mitch Lyons in his first professional MMA fight. Get your tickets at the door! Starts 8:00 pm. For More Information
Friday WOD
100 ft weighted lunge walk (Men 30# DB / Women 15#DB)
24 inch Box Jump, 20 reps
Weighted Push-ups, 20 reps
4 • 3 • 2 roundsElbow Planks (30 sec)/Up-Pushup (30 sec) alternate
3 min • 2 min • 1 min
Advanced • Intermediate • Foundational
Scale to capabilities
The CrossFit Heights team worked it's tail off today during one of the most difficult WOD's we've ever had in our short three weeks at Heights. Check out Bob's Eyes, it says it all. Great Job tonight guys.
Announcement:
6:30 pm classes canceled as all trainers will be going down to see Mitch Lyons in his first professional MMA fight. Get your tickets at the door! Starts 8:00 pm. For More Information
Friday WOD
100 ft weighted lunge walk (Men 30# DB / Women 15#DB)
24 inch Box Jump, 20 reps
Weighted Push-ups, 20 reps
4 • 3 • 2 roundsElbow Planks (30 sec)/Up-Pushup (30 sec) alternate
3 min • 2 min • 1 min
Advanced • Intermediate • Foundational
Scale to capabilities
Cindy cranks out her wall ball's during yesterday's WOD. Cindy continues to improve everyday and hangs with her daughter Colette on everything we do. Her gains in strength, speed, and flexablility are only produced by the hard work she puts in and the CrossFit Training program our trainers put together for her and the rest of our Athletes. Looking Good Cindy, Keep up the Great work.
Mitch Lyons (CrossFitCreek lead trainer) Professional MMA Debut
No 6:30 pm Session on Friday!
Thursday WOD
500 m Row or 400 m Run
20 Hang Cleans (Men 115 / Women 85)
20 L-Pull-ups
20 Thrusters (Men 115 / Women 85)
20 Dive Bombers
20 Weighted Sit-ups
3 (Mutant) • 2 • 1 Rounds
You will be laying on your Back for your Cool Down.....
Advanced • Intermediate • Foundational
Scale to capabilities
Cindy cranks out her wall ball's during yesterday's WOD. Cindy continues to improve everyday and hangs with her daughter Colette on everything we do. Her gains in strength, speed, and flexablility are only produced by the hard work she puts in and the CrossFit Training program our trainers put together for her and the rest of our Athletes. Looking Good Cindy, Keep up the Great work.
Mitch Lyons (CrossFitCreek lead trainer) Professional MMA Debut
No 6:30 pm Session on Friday!
Thursday WOD
500 m Row or 400 m Run
20 Hang Cleans (Men 115 / Women 85)
20 L-Pull-ups
20 Thrusters (Men 115 / Women 85)
20 Dive Bombers
20 Weighted Sit-ups
3 (Mutant) • 2 • 1 Rounds
You will be laying on your Back for your Cool Down.....
Advanced • Intermediate • Foundational
Scale to capabilities
Nick has great form on his Choppers during todays WOD. Nick knows by opening up his hips he creates enough power to get the 45 pound dumbell over his head. Great Job Nick, looking great.
Wednesday Benchmark WOD
"Diane:
Deadlifts (Men 225# / Women 145#)
Handstand Push-ups
21 - 15 - 9
15 - 11 -7
11 - 9 - 7K2E
50 - 35 - 20
Advanced • Intermediate • Foundational
Scale to capabilities
Nick has great form on his Choppers during todays WOD. Nick knows by opening up his hips he creates enough power to get the 45 pound dumbell over his head. Great Job Nick, looking great.
Wednesday Benchmark WOD
"Diane:
Deadlifts (Men 225# / Women 145#)
Handstand Push-ups
21 - 15 - 9
15 - 11 -7
11 - 9 - 7K2E
50 - 35 - 20
Advanced • Intermediate • Foundational
Scale to capabilities
