Workout of the day

Perform as many rounds as possible in 20 minutes:

5 L- Pullups
10 Divebomber Pushups
15 Jump Squats

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Workout of the day

5 Rounds for time:
Run 200m
10 Divebombers
10 Pistols (5 each leg)

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"Progress comes from the intelligent use of experience."
~Elbert Hubbard

Rest Day

The next session of NINJA BOOT CAMP starts next Tuesday, July 14th!!!
Email us to sign up TODAY!

Workout of the day

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:

Pull-Ups
Burpees
Handstand Push-Ups

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Workout of the day

Sprint intervals:

4x400m 2:00 rest between sprints
5x200m 1:00 rest between intervals
6x100m :30 rest between intervals

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Workout of the day

4 rounds for time:

Run 400m
25 Box Jumps
25 Pullups
25 Pushups

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Rest Day

GO TO A BBQ!



Laney and Ramman with Robb Wolf after the CrossFit Nutrition Certification. More to come about nutrition!

Workout of the day

10 rounds for time:

10 Push-Ups
20 Jump Rope Double-unders (Rope makes two passes for each jump)
10 Sit-Ups
20 Lunge-With-Twist (Alternating legs, 10 each side)
10 Arch-Ups

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Workout of the day

5 rounds for time:

4 TGU's each side
10 KB Snatches each side
Run 200m

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Workout of the day

3 rounds of the following, 1:30 rest between circuits:

Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5

Pistol or weighted Pistol x 5 (each leg) immediately followed by Jump Squats x 10

L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)

After finishing 3 total rounds , finish with Front Plank and Side Plank x 2:00 each.