10/6/11 Thursday

WOD:
3 x max reps strict pull-ups

then

21 - 15 - 9 - 6 - 3 reps for time of -
KB Swings
Box Jumps
Push - Ups

Gymnastics:
skin the cat

Tuesday 10/4/11

WOD:
Press 4x5

then

800m Run
100 Air Squats
100 Double Unders
400m Run

Cash Out:
Hollow Rocks
3x max seconds

Saturday 10/1/11

Warm-Up
Running Mechanics drills
Hip Mobility

WOD:
4x4 Deadlift

then

15 Min AMRAP
200m Run
20 Air Squats
1 Rope climb

Gymnastics: L-sits

Tuesday 9/27/11

Warm-Up:
mixed tabata

WOD:
3 x Max Plank Hold
2 min rest between efforts

then

Teams of 2
12 min AMRAP
1 min of Supine Ring pulls
1 min of Wallballs

skill work:
ring holds

New Teen Program!!!

Guerrilla Fitness for Teens - Whether your teenager is a high school athlete or is just looking to stay in shape and have fun, "Guerrilla Fitness Teens" is for them.

We combine strength training, cardio, and basic gymnastic movements. The workouts are constantly varied day to day, and can accommodate any level of fitness. The peer influence and healthy competitive spirit of our group format is designed to encourage and motivate your teen to perform at their personal best each and every workout.

Teenage Athletes - The primary goal for athletes is explosive power/speed. Whether you are coming off the blocks on a 400m sprint, or driving out of a 3 point stance to attack the quarterback, explosive power and speed get the job done. Power = (Force x Distance) / Time. We move weight, body weight or otherwise over specific distances, both long and short, within varying time domains. We build stronger faster athletes. POWERFUL athletes.

Schedule: (These are the time slots we dedicate to teens, other class times are for adult memberships)

Tuesdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm. (a teen coach is present to work with teens)

Thursdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm.

Saturdays: teens only classes from 12-1 pm.

On-Ramp: This is our mandatory introductory program. It runs for two weeks every Tuesday and Thursday night from 8-9pm. Every month there are two On-Ramp sessions. A teen coach attends the on-ramp sessions to work with the teen athletes. After completion of the On-Ramp, the teen will move onto regular teen classes at the above times.

Membership Options: (teens receive a 15% discount from all adult memberships / there will be a 25% discount from the adult price if two members come from the same household)

3 x per week:

1 month = $148.75/month, 3 months = $134/month, 6 months = $126.50/month, 12 months = $119/month

2 x per week:

1 month = $127.50/month, 3 months = $114.75/month, 6 months = $108.50/month, 12 months = $102/month

Registration:

To register and begin taking classes at Guerrilla Fitness you must e-mail tommy@guerrillafitness.net. He will need to know your name and which membership option you would like; times per week and the amount of months.

8/20/11 Saturday "The last session"

The Summer Program is over, BUT the new fall programs are starting in September!! An e-mail will be sent to all current and prospective members of the Teen Athlete Program detailing our new schedule and format. If you are interested in receiving further details e-mail Mike Metzger at mikem@guerrillafitness.net.

Its been a great summer, and we've seen some incredible transformations! All the coaches at Guerrilla Fitness are looking forward to the fall, and all the new athletes joining our program. Good Luck to all in your upcoming sport seasons, and if you're sticking with us your best season is yet to come...

WOD:
AMRAP in 10 minutes
200m run
10 Deadlifts
10 air squats

8/19/11 Friday

*Big thanks to all the teens that came out yesterday to try out our program! Welcome to the Guerrilla Fitness Fam!

WOD:
3 rounds
500m row
12 snatches

8/18/11 Thursday

*SAT program meets today from 3-4. Then Crossfit WOD from 4-5!

*New Program schedule for back to school in September. Details coming soon. email mikem@guerrillafitness.net with any inquiries.

High Socks! Wear em if you got em! We are deadlifting today and you don't want your shins to look like mine. Tore Up! Here is Kat proudly displaying those shin protectors.

WOD:
5x3 DeadLift
then
12 Minutes of Cindy
5 pull-ups
10 push-ups
15 squats

8/16/11 Tuesday

*SAT class is TODAY from 3-4. We have books and tutors and are ready to go. This week will be introductory work, and then the tutors are going to move on, so be sure to attend!

WOD: "Elizabeth"
21-15-9 reps of
Cleans
Ring Dips

8/15/11 Monday "Final Week!"

<-- Have you ever felt like this during a workout? If you haven't, that's okay, but this is the last week and we want you to go hard and try to push past your limits.

I DON'T want anyone to puke, but I do want you to try and go past the point where you feel like everything is going to be okay, and go into "that place." It's only by going there, that you get comfortable doing what others are unwilling to do, because it hurts. This gives you the edge, and this is why you came to Guerrill Fitness Crossfit!

We are very excited to see the progress everyone has made in this last week.

WOD:
5 x 3 back squat
then:
"Helen"
3 rounds of
400m run
21 kb swings
12 pull ups

8/13/11 Saturday

Here is Carley doing Dumbbell Snatches. As you can see she is explosive, with her feet off the ground when her hips are at full extension. She keeps the dumbbell close to her body, and her arm is locked out when she gets underneath the weight.

It's also AMAZING that the dumbbell jumps to her other hand at the end of the movement....or maybe the photographer did something wrong.

*Updates: The SAT program will continue next week meeting on Tuesday and Thursday from 3-4. The books are in and the tutors are ready to give their knowledge, FOR FREE! Come and take advantage.

*We are having the film crew come in today from 12-1. So come to the workout and be a part of our promotional video!





WOD: Fran
21-15-9 reps of
Thrusters
Pull ups

8/12/11 Friday

Happy Guerrilla Fitness teens! Always good to see smiling faces after smashing a workout. Great job to everyone who came out and did their deadlifts, then ran TOSH!

WOD: Every Minute on the Minute for 15 Minutes complete:
3 DB snatches each arm
3 Knees to Elbows

8/11/11 Thursday

*UPDATES: The SAT program will meet today from 3-4. Come in and take advantage of this exciting opportunity!!

New fall schedule being developed now. Please e-mail mikem@guerrillafitness.net with any questions.

WOD:
5 x 5 DeadLift
then
TOSH: 3 rounds of
Run 200m
rest the same time it took to run
Run 400m
rest the same time it took to run
Run 600m
rest the same time it took to run

8/9/11 Tuesday SAT Program starts TODAY

*Updates: SAT tutor program starts today 8/9/11 from 3-4. Tutors will be here giving kids an overview of the program. Please come for this FREE program.

*New programs for September coming soon. Contact Mike Metzger at MikeM@guerrillafitness.net for more information

WOD:
5 rounds for time of
3 Deadlifts (heavy)
6 Box Jumps (high)
9 Burpees

8/8/11 Monday

Two of our teens warming up. We MUST warm up like an athlete to perform like an athlete. Hopefully everyone is going home and stretching like an athlete. A site with great ideas for stretches to do at home is mobilitywod.blogspot.com. Check it out, and stay loose!

WOD: 5x5 back squat
then
120 ft sled pull in between sets of 21-15-9:
Hand Stand Push-ups
Situps

8/6/11 Saturday "Body and Mind"

Here is one of our Athletes post workout. Toasted. Excellent Job pushing your limits! Its amazing what can be done in 10 minutes...

*Updates: The SAT program will be starting next week. We have a math and language arts tutor. The classes will be from 3pm - 4pm on Tuesday and Thursday right before those afternoon Crossfit sessions. The classes are FREE!!!! So please come in and be a part of this experiment testing the connection between body and mind. An e-mail will be sent out with more details, but please e-mail me: mikem@guerrillafitness.net with any inquiries.

WOD: The Chipper
120 ft Walking Lunge
10 Broad Jumps
20 Pull-Ups
30 Situps
40 Push Ups
50 Box Jumps
60 Squats
120 ft Bear Crawl

8/5/11 Friday "Strength"

Here is one of our Athletes practicing his front squat. Chest is up, knees are driving out and he's working on keeping those elbows up... Great Job!

Today's WOD will consist of a strength workout and then a shorter metabolic conditioning workout. EVERYONE should be hitting these strength days!

WOD: 5x5 Deadlift

then

AMRAP in 10 minutes of:

12 Dumbbell Push Press

Row 250m

6 Burpees

8/4/11 Thursday "Gymnastics"

Gymnastics are essential to proper human movement. It is simply moving your body weight but it can be very difficult.

<-- Muscle Ups. We will be working in these today. They are a great upper body gymnastic exercise. We are going to work the progressions that lead to the full movement. Its a big fun movement and the coaches are excited to get everyone up on the rings!



WOD:
Muscle Up Practice
then
21-15-9 reps for time of...
Front Squats
Ring Dips

8/2/11/ Tuesday "Paleo"

The image on the left <-- gives us a rough idea of what we are prescribing when we ask people to eat Paleo. Eating Paleo is important in terms of maintaining a healthy body and mind. However, it is important to remember that it is OK to eat the foods in the avoid column, just try and AVOID them if you can replace them with a food in the OK TO EAT column.

Since what we put in our bodies makes a difference in how we feel, we are going to start asking our athletes to write down what they eat before a workout, and then after the workout write down how they felt. This way we can draw definitive correlations between diet and performance and decide what foods work best for each individual. So try and eat Paleo before coming to Crossfit, and we'll see if there is a difference in how you perform.

Warm-Up: Crossfit Baseball!

WOD: 15 Minute Time Cap
5 rounds
10 Hang Power Snatches
400m Run

8/1/11 Workout Cancelled

We received a few e-mails letting us know that many people had camps or practices this morning and therefore we are cancelling the track workout for this morning. Regularly scheduled classes will resume tomorrow. Please check the schedule on the blog for new and updated class times.

*ALL Afternoon classes now begin at 4pm. There have not been any other changes to the schedule. August is going to bring a great month of hard workouts to prepare you for your season!

See you all tomorrow!

FALL SESSION

We are currently working on a fall schedule. Please e-mail mikem@guerrillafitness.net if you have any questions regarding upcoming programs for your HS Athletes.

8/1/11 Monday "Track Workout"

** We will be WODing at the Morristown track Monday morning at 10am. However, you must e-mail Mikem@guerrillafitness.net by 10pm on Sunday 7/31 if you are planning to attend. If no one e-mails, then the class will be cancelled. There will be a new blog post tomorrow morning letting everyone know if the class is on.

7/30/11 Saturday "CLOSED!"

Sadly, we are closed today. BUT, happily we will be renovating the interior to add extra space, so much much more can happen in the future!

We are shooting for a Monday morning workout at the Morristown track. Follow the blog for more details to come. Enjoy the weekend, and get some rest!

7/29/11 Friday

*Updates: Crossfit Morristown will be closed on Saturday 7/30 and Monday 8/1. There will not be any class on Saturday, but we may meet at the track on Monday morning. Please check back for further updates regarding Monday's session.

* Also, there are only three weeks left in the program, if you haven't been coming, COME IN!! We end on August 20th, if you need to makeup missed sessions now is the time. Come as often as you need to make up the sessions you have missed. Please e-mail me at mikem@guerrillafitness.net if you have any questions regarding this.

WOD: "Morrison"

30-20-15-10

Wall Ball

Box Jumps

KB Swings

7/28/11 Wednesday

Two of our CFM Athletes working hard!! The sled pull is a great way train for speed and power. Great job to all who came out and wodded on Tuesday!





WOD: Strength in Deadlift
5 x 5

then

AMRAP in 10 mins of:
7 burpees
60 ft farmers carry
200m run

7/26/11 Tuesday

WOD: Strength in Deadlift

5x5

then

2:1 minute interval ratio, spend two minutes at each station with a 1 minute rest in between. At each station complete:

MAX REPS of double unders

MAX DISTANCE sled pull

MAX REPS of kb swings

7/25/11 Monday "scaling"

Today we are going to do Hand Stand Push Ups (HSPU). They are one of the most difficult movements in crossfit. However, the great thing about crossfit is that all movements are infinitely scalable. Meaning we can still generate the same stimulus, but with less intensity so you are able to do the workout.

On the left <-- you see someone using a harness to complete hand stand push ups. Scaling is a great way to build strength and coordination in the movment, until you can complete the movement unassisted and safely.

We're going to work on the HSPU and get you to your best scaling option! Don't be afraid of the HSPU!!

WOD: "Diane"

21-15-9 reps of

Deadlift

HSPU

7/23/11 Saturday "Hydrate"

Its HOT, very hot, but you can still come in and work out. We will dial back the intensity and keep a close eye on everyone to make sure that they are safe during the session.

Make sure you drink enough water the night before and morning of the workout. Drinking just during the workout is not enough.








WOD: "Jackie" (modified)
Row 750m
35 Thrusters 45/25
20 Pull-Ups

7/22/11 Friday "Attendance"

Attendance is a very important part of Crossfit. If you don't come you will not get better, and you will not get the results you should expect from our program. We are not like other gyms that want to take your money and never see you again. As coaches we LOVE to make people into stronger fitter people. Please, come to the gym, whether you are injured or just plain nervous. COME, and tell us your troubles so we can tailor workouts and push you forward to achieve your fitness goals! Make it happen people, get to the gym!

WOD: 18 minute time cap
4 rounds of
5 Hang Power Cleans/Power Cleans
10 Toes to Bar
400m run

then GAME!!!

7/21/11 Thursday

Can you spot the CF Athlete in this picture?

Completing community service is an important part of a full existence. Giving back to others is what makes us feel connected and part of the larger world community. After you spot the athlete ask her about this trip when you see her in class.

WOD: Strength

5x5 Back Squat

then

8-10-15-10-8 reps of

Push Press

KB Swing

Tuesday 7/19/11 "Injured??"

If you are injured you should still come in!! There are many ways that we as coaches can keep you in the game. We will do everything we can to keep you fit and safe. So come in, and we will modify or completely change a workout so you can participate!!

WOD: Tabata This! 20 seconds on 10 seconds off for four rounds for each exercise.

Pull-Ups

Squats

Push-Ups

Sit-Ups

Monday 7/18/11 "Posture"

Which person is doing a functional Human Movement?

To Avoid ever falling into the posture of the guy on the right, we make sure we do the movements of the guy on the left.

DEADLIFT!!

Don't be the guy on the right.

WOD:

5x5 Deadlift

then

6 minute AMRAP of

1 or 2 rope climbs

8 Lunges each leg (16 total)

12 Box Jumps 18"-24" box

Saturday 7/16/11 "Intensity"

*Updates:

-Today's class will meet at 12:30 due to Dr. Chris's presentation "Sitting on your a%$ is hazardous to your health." Please come at 11:30 and BRING YOUR PARENTS!! then work out at 12:30.

I want to take a second to talk about intensity. What is it, and how do we define it? Intensity is Power, its very simple. Intensity is defined by the amount of work you can complete in a given time. The more work in a shorter time, the more intense is the workout. GREAT! now that's cleared up, but what about the symptoms of intensity. Increased heart rate, sweating, nausea, the gripping urge to stop and slow down, DISCOMFORT!

How do we know when its too intense? The answer is we don't. Intensity is personal. What we want is for each person to go as intense as form allows, and then as intense as is physically and PSYCHOLOGICALLY possible. You may be able to go harder, but mentally you can't get there, and thats okay. However, we want you to be looking for your boundaries in these workouts. Finding them will create intense discomfort, but finding calmness and composure when your heartrate is jacked and your mind is screaming for you to stop will translate into composure when under stress in your sport. SO GO HARD IN THESE WORKOUTS!! Can't wait to see you fantastic athletes again.

WARM-UP: D.R.O.M. + Running Instruction

WOD:

14 Minute AMRAP

20 Air Squats

8 Ring Dips

Run 200m

Friday 7/15/11

If you turn your head at just the right angle, you can see Colin in his front squat. Sorry, I've gotta figure out how to rotate these pictures!! Colin did a great job maintaining form in this lift. His chest is lifted, his knees are out over his toes and his hips are BACK! Awesome job Colin!!!

Today is another strength day. We will be focusing on the Deadlift. Come in and get some strength!!

Warm-Up: D.R.O.M. Roll Out/Mobility work

suitcase carry/pistol practice

WOD:
5 x 5 Deadlift
then
3 rounds of
50 single unders with a jump rope

15 burpees

gymnastic movement:

bridge-ups

Thursday 7/14/11

Today we are going to row. Rowing is not easy, but it is a GREAT way to get in shape and test your ability to stay focused and perform while under stress. We are going to teach everyone proper row mechanics, so try to get to class so we can learn this skill!

WOD:

Row 600m

30 Push Press

30 Ab-Mat situps

Row 400m

20 Push Press

20 Ab-Mat situps

Row 200m

10 Push Press

10 Ab-Mat Situps

Tuesday 7/12/11

*UPDATES:

1. Free SAT tutoring will be starting August 1st. Please e-mail: mikemetzger@crossfitmorristown.com if you are interested.

2. Check the schedule for class times regularly, there may be updates... but for now the times are as follows: Monday 1030am and 515pm/ Tuesday 815am and 415pm/ Thursday 415pm/ Friday 1030am and 415pm/ Saturday 12pm.

Today is a strength day. Please come in!!!

Warm-Up: D.R.O.M.

Roll Out Hamstrings, Glutes and Quads!

W.O.D.

Back Squat 5x5 or 4x7

then

6 Rounds

200m run

11 KB swings

Just want to take a moment and talk about doubt. We all experience doubt during these workouts. Doubt that we'll be able to finish. It is in overcoming this doubt that we become stronger fitter athletes and more capable people. I encourage all of you to look forward to your moments of doubt, so you can smash them with your perseverence and be proud of your ability to press on, and finish!

Monday 7/11/11

This is the first week of classes after On-Ramp. Please check the blog everyday for updates and workouts. Workouts will now change everyday, but we will also be incorporating strength days where we will focus on two powerlifting movements, the deadlift and the squat. These are basic movements that develop raw strength. EVERYONE needs to develop strength in these movements. The workouts will be posted, so please try and make at least 1 strength day per week.

Warm-Up: 2x through
15m somersault
20 second bar hand
15m crabwalk
15m burpee broad jump
20 sec handstand hold
15m plank walk


Monday's WOD:
Buy In: 60 ft walking Lunge with plate held overhead
then
21-15-9 reps of
Pull-Ups
Box Jumps
then
Cash Out: 60 ft Walking Lunge with plate held overhead

On Ramp 6: Friday/Saturday (GRADUATION!!)

Ahhh, the last On-Ramp class. Everyone has been doing a phenomenal job! Hopefully the athletes have been doing thier "homework" and trying out the paleo diet. We at Crossfit believe that this is the healthiest way to eat to maximize the return on the hard work we do in the gym.

*Reminder:
After this week, next week's schedule will be as follows:
Monday: 10:30am and 5:15pm
Tuesday: 8:15am and 4:15pm
Wednesday: NO CLASS!
Thursday: 4:15pm
Friday: 10:30am and 4:15pm
Saturday: 12:00pm

On-Ramp Day 6:

Review: Full Burgener Warm-Up

Skills: Hand Power Clean/ Wall Ball/ Ring Dip/ Rope Climb

WOD:
1 Rope Climb
15 Wall Ball
15 Hand Power Clean
1Rope Climb
10 Wall Ball
10 Hang Power Clean
1 Rope Climb
5 Wall Ball
5 Hang Power Clean
1 Rope Climb

On-Ramp Day 5: Wednesday/Thursday

<- The MedBall Clean is shown in the left hand side. This move is essential in developing the speed and coordination needed to execute more technical movements with heavier weights. We learn the MedBall Clean tomorrow!

*Athletes please check your e-mails and respond regarding FREE SAT tutoring at Crossfit Morristown starting next week!

*Class will meet at 10:30am on Wednesday and 4:15pm on Thursday

Warm-Up/Review: Reverse Lunge/ Front Squat/ Step Up

Skills: Medball Clean / Hand Stand Push Up (HSPU)

Oly Skills: Muscle Snatch/ Hang Power Snatch

WOD:

10-8-6-4-2

Medball Clean

Step-Ups w/dumbell

HSPU

On-Ramp Day 4 Happy 4th of July!!

CLASS IS AT 10:30 ONLY ON MONDAY!!! Regular class schedule resumes on Monday, please check the schedule for class times on a regular basis, they are not changing, but at times there may be updates.

On-Ramp 4 Monday/Tuesday

Warm-Up: D.R.O.M.

Review: Deadlift

Skills: Sumo Deadlift High Pull/ Pull-up/ Ring Row/ Kettlebell swing

WOD: 4 rounds of

7 SDLHP

7 Pull-Ups or Ring Rows

7 Kettlebell swings

Track Workout 7/2/11

Today's workout will meet at Morristown High School track at 12:15.

Warm-Up: Dynamic Range of Motion Warm-Up/ Running Drills

Skills: Running (everyone can and should improve their running technique)

WOD: Come and see!!

On Ramp Day 3: Unilateral Movements!! (only one leg)

Warm-up/Review: D.R.O.M. Squat position (5 count), PVC Push Press, Forward rolls, Bear Crawl

Skills: Burpee, Lunges, Step-ups, and Pistols (on a box or holding a bar), Kettlebell Swings

Oly Skills: Jumping/Landing Position, Down & Up, High Elbows, Overhead Landing

W.O.D.

AMRAP in 8 mins (3 Partner workout)

Time Keeper: 60 ft Lunge (possibly weighted)

the remaining team members complete either Burpees or Air Squats to medball

On Ramp Day 2

We have a great group of athletes working with us for this session. However, before we can post pictures we need EVERYONE to print out and bring in their consent forms. Click the tab above print them out, have your parents sign them and bring them in! Looking forward to seeing everybody again tomorrow!

On Ramp Day 2 (Wed, Thurs)

Warm-up/Review: D.R.O.M. again Lunge stretch and its position, Medball deadlift, Medball Front Squat (working our way to the medball clean)

Skills: Press, Push Press, Box Jump, Push-up

Oly Skills: Jumping and Landing, Down & Up

W.O.D.

21-15-9 or 15-12-9 reps of

Push Press

Box Jumps

Push-Ups

Athlete Program Day 1

Today we are starting the crossfit journey with new athletes. We want everyone to come to class today with a positive attitude, and no ego! Crossfit is HARD and is meant to humble the strongest of athletes, but for those who persevere the results are incredible. Good luck to everyone starting off today. 3-2-1 Go!

Warm-Up: Dynamic Range of Motion stretches

Skills: Deadlift/Squat/Front Squat/Lunge

WOD: AMRAP in 10 min
200 m Run
10 Squats to med ball
10 Deadlifts

Directions for registration

The sign up process is confusing, so here are directions:

1. Click the button that says registration, then click the registration link. You will then need to create a password.
2. Next it will bring you to a page that has a bunch of classes listed that are all coached by Mike Metzger. You can hit any button that says sign up now.
3. It will bring you to a new page with other information on it. Just click enroll.
4. From there it will take to you to a page that says which membership would you like. click the drop down menu and select the membership option that you would like.
5. Then it will bring you to a pay page, pay and you're done!

Mariner X-Fit Last Day!!!

It has been a lot of fun this month getting to know each and every person in the program. I hope everyone has a great swim season, and hopefully we'll see a few of you at our gym in Morristown!

Warm Up - Obstacle course w/ partner

WOD:
Shuttle sprint
60m walking lunge with weight on back
then: 4 rounds
5 push-ups
10 sit-ups
15 squats
then
60m farmers carry
Shuttle sprint

Game!

Mariner X-Fit WOD

We are going into our last week, and all participants have made huge improvements! Its been a great time coming out and coaching everyone!

Warm-Up: 2x through

Broad Jump 15m
Crab walk 15m
Carwheel 15m
3 push-ups
Sprint 15m

Skill: Dead Lift, Weighted bag throw

WOD: AMRAP in 12 mins
15 Box Jumps
Bag throw 50m
Bear Crawl 50m
15 Box Jumps
Bear Crawl 50m
Bag throw 50m

Game!!

Mariner X-Fit day 9

Its gonna be a good one!!

warm - up: 3x through
15 m forward rolls
15 m Carioca
15 m Crab walk
15 m Carioca (other side)

Skill: shopping! how do we do it??

WOD:
2x through
Teams of 2
While on partner does a 100m sandbag carry the other partner holds a plank, then switch.
THEN
Teams of two flip the tire and do burpee tire hops for 100m

Game!

Mariner X-Fit team WOD

WOD: Complete the following as a team:

2 laps around the soccer field (can't start work until all team members have finished running)

then:

100 squats - everyone does at least 20

50 burpees - everyone does at least 10

100 sit-ups - everyone does at least 20

50 box-jumps - everyone does at least 10

then:

2 more laps around the soccer field (team is not done until last member of the team finishes

Game: Today there are choices, winning team picks the game!!

Mariner X-Fit WOD: 5-31-11

Week 3 of the Mariner X-Fit experience!

WOD:
4x through
run 20 yd forwards
1 forward roll
10 sec handstand hold

then:

4x through
run 20 yd backward
5 box jumps

GAME:
Crossfit Tag
hmmmmmmmm? How does this work?
See you Tuesday at 7 to FIND OUT!!!!!!

Mariner X-Fit

The Athlete Program will be traveling to the Madison Y for the next 6 weeks! Crossfit Morristown is super excited to get involved with their swimming program and help their swimmers achieve athletic excellence!! We will be documenting this program on the blog, posts and pictures to come!

Workout 1 will be Tuesday night at 7pm.

W.O.D. = FUN!!

Walking Lunges

Congrats Coach Mike!

Coach Mike at his CrossFit Kids Certification!  It's like playing Where's Waldo?

Looking good girls!