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lisacelentano
Nov 22, 20231 min read
CLOSED THANKSGIVING DAY 11/23/23
See you all TOMORROW, BLACK FRIDAY for ONE CLASS 9:15 am MEMBERS $10 NON-MEMBERS $15 Pre-registration recommended, ONLY 12 SPOTS
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lisacelentano
Nov 21, 20231 min read
Wednesday 11/22/23
5 rounds for time of: Max-calorie row in 60 seconds Turkish get-ups ♀ 25-lb. TGU ♂ 50-lb. TGU Complete a total of 40 reps (or calories)...
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lisacelentano
Nov 20, 20231 min read
Tuesday 11/21/23 * 20 minute AMRAP
20 minute AMRAP Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl ...
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lisacelentano
Nov 19, 20231 min read
Monday 11/20/23
Christine 3 rounds for time of: 500-m ROW or 400m RUN 12 bodyweight deadlifts 21 box jumps, 20-in box Scaling: Elite CrossFit athletes...
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lisacelentano
Nov 15, 20231 min read
Thursday 11/16/23 HERO WOD Shawn
Shawn WE WILL CAP OUR WOD AT 45 minutes, using the INTERMEDIATE OPTION - get as far as you can in that time. COUNT PUSH UPS AND SQUATS....
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lisacelentano
Nov 14, 20231 min read
Wednesday 11/15/23 HERO WOD Liam
Liam For time: 800-m plate run 100 toes-to-bars 50 front squats 10 rope climbs, 15 ft 800-m plate run ♀ 105-lb barbell, 35-lb plate ♂...
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lisacelentano
Nov 13, 20231 min read
Tuesday 11/14/23 HERO WOD Bradley
Bradley 10 rounds for time of: 100-m sprint 10 pull-ups 100-m sprint 10 burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R....
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lisacelentano
Nov 12, 20231 min read
Monday 11/13/23 HERO WOD Holleyman
Holleyman 30 rounds for time of: 5 wall-ball shots 3 handstand push-ups 1 power clean ♀ 14-lb ball, 155-lb clean ♂ 20-lb ball, 225-lb...
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lisacelentano
Nov 8, 20231 min read
Thursday 11/09/23
Complete as many rounds as possible in 12 minutes of: 12 kettlebell swings 12 kettlebell squats 12 single-arm kettlebell push presses...
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lisacelentano
Nov 7, 20231 min read
Wednesday 11/08/23
3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb. SDHP...
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lisacelentano
Nov 6, 20231 min read
Tuesday 11/07/23 Burpees & Box Jumps
Every 3 minutes for 5 rounds complete: 20 dumbbell walking lunges 20 burpee box jumps ♀ 35-lb DBs, 20-in box ♂ 50-lb DBs, 24-in box
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lisacelentano
Nov 5, 20231 min read
Monday 11/06/23
FOR THOSE OF YOU REGISTERED FOR THE SUNSHINE SKYWAY 10K ON MARCH 3, 2024, WE WILL START TONIGHT!! OUR 800m WALK EACH NIGHT WILL GET A...
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lisacelentano
Nov 1, 20231 min read
Thursday 11/02/23
For time: (SPLITTING YA'LL UP IN (2) TEAMS DUE TO EQUIP. SHORTAGE!!) 2 rounds of: 30-calorie row 30 push-ups Rest 3:00 2 rounds of:...
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lisacelentano
Oct 31, 20231 min read
Wednesday 11/01/23
For reps: 1:00 rope climbs 1:00 dumbbell squat snatches, alternating 2:00 rope climbs 2:00 dumbbell squat snatches, alternating 3:00 rope...
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lisacelentano
Oct 29, 20231 min read
Monday WOD 10/30/23
Complete as many reps as possible in 20 minutes of: 200m RUN 3 front squat 3 ring push-ups 200m RUN 6 front squat 6 ring push-ups 200m...
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lisacelentano
Oct 25, 20231 min read
Thursday 10/26/23
4 rounds for time of: 35 kettlebell swings 30 sit-ups 1 minute Plank Row 500 m ♀ 35# ♂ 50#
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lisacelentano
Oct 24, 20231 min read
Wednesday 10/25/23
Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb....
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lisacelentano
Oct 23, 20231 min read
Tuesday 10/24/23
Every minute for 20 minutes, alternate between: Run/Row/Bike 1 minute 15 squats *The goal is to match or beat your cardio distance each...
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lisacelentano
Oct 21, 20231 min read
Monday 10/23/23 "Bear Complex"
5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean The Clean 1 Front Squat The Front Squat 1 Push Press ...
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