180219

CrossFit Eagle River - CrossFit L.I.F.EWarm-upUpper Body Warm Up 4 (No Measure)2x10 DB G2O Moderate Weight 2x10 Bird Dog Plank Holds 2x10 Cossack SquatsWeightliftingA: Shoulder Press (12x10x8x6)Lift will start @50% of your 1RM then 55, 60 and 65. Start off at...

180217

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)Warm-upPower Lower Body Warm Up 3 (DL/Squats/Lunges) (No Measure)2 x 10 each – Rotational Side Plank 2 x 10 each – DB SL RDL 2 x 15 – Prisoner Squats 2 x 10 each – Band Lateral Walk 2 x 3 – Vertical...

180214

CrossFit Eagle River - CrossFit L.I.F.EMobilityMobility 4 (No Measure)Banded Air Squat Banded Hip Opener L/R Banded Shoulder Stretch (Lying Down) L/R 10 PVC Pass throughWarm-upSnatch Warm Up (Advanced) (No Measure)5 Each Movement (Empty Barbell) Snatch Grip Dead Lift...

180213

CrossFit Eagle River - CrossFit L.I.F.EWarm-upTotal Body Warm Up 3 (No Measure)3x 30 Sec Double Unders or Singles 3x 10 KB Cleans 53/35 3x 10 Ring RowsWeightliftingA: Kipping (10 Minutes Working on your kipping motion)Kipping Small to big swings-maintain active lats...

180212

CrossFit Eagle River - CrossFit L.I.F.EWarm-upLower Body Warm Up 1 (No Measure)3x10 Side Plank to Elbow Touch 3x10 Goblet Squats 35lbs 3x10 KB Swing OHWeightliftingA: Front Squat (12x10x8x6)Start of @60 of your 1RM then work your way up 65 70 75. Rest 2 Minutes in...

180209

CrossFit Eagle River - CrossFit L.I.F.EWarm-upWarm-upPower Lower Body Warm Up 1 (FS/DL) (No Measure)2 x 1 min Plank 2 x 5 each way - Bulldog Circuit 2 x 10 - Groin Plate Slides 2 x 10 – Squats with Band Abduction – 3 Count Lower – 1 Count Pause Below Parallel 2 x 5 –...

180207

CrossFit Eagle River - CrossFit L.I.F.EMobilityMobility 2 (No Measure)30-60 Sec Standing Straddle 30-60 Sec Instep Stretch Left 30-60 Sec Kneeling Quad Stretch Right 30-60 Sec Instep Stretch Right 30-60 Sec Kneeling Quad Stretch Left 30-60 Sec Child's...

180205

CrossFit Eagle River - CrossFit L.I.F.EWarm-upPower Upper Body Warm Up 1 (Bench) (No Measure)2 x 10 each – Side Lying Rotations 2 x 10 each – External Rotators off the knee 2 x 5 each – Single Arm Pushup with Slider 2 x 10 – Ring Rows 2 x 5 – Clapping Pushups5 Minutes...

180203

CrossFit Eagle River - CrossFit L.I.F.EWarm-upROMWOD (No Measure)Barbell Smash (No Measure)Have someone or yourself roll a men barbell over sore area. There will be pain involvedBarbell Clean Warm Up (No Measure)2x5 Per Movement High Hang Pull Hang Pull Hang Pull...

180131

CrossFit Eagle River - CrossFit L.I.F.EWarm-upUpper Body Warm Up 2 (No Measure)2x10 Ring Rows 2x10 Behind the Neck Press 2x10 Bent Over Row 2x 5 Clapping Push Up5 MinWeightliftingA: Close Grip Bench Press (8x6x5x3x3x2x1x1)https://youtu.be/Q-ot67xrtoAExperienced...

180130

CrossFit Eagle River - CrossFit L.I.F.EWarm-upLower Body Warm Up 2 (No Measure)3x 10 Single Leg Box Squats 3x 10 Bird Dog Push Ups 3x 10 Crossbody DB Deadlifts5 MinutesWeightliftingA: Deadlift (8x5x3x3x2x2x1x1)Just like yesterday, start of at 65% of 1Rm. Focus on...

180127

CrossFit Eagle River - CrossFit L.I.F.EWarm-upCardio Warm Up (No Measure)2x 1min Rower 2x 1min Assault Bike 2x 1min Walking LungeWeightliftingA: Incline Dumbbell Bench Press (3x12)A: Bent Over Row (3x10)Barbell Bent Over RowB: DB Step Ups (3x12)Alternated StepsB:...

Foundations Day 6

CrossFit Eagle River - CrossFit L.I.F.EWarm-upGeneral Warm Up 7 (No Measure)3 Rounds: 6 Barbell Front Squats 6 Barbell Push Presses 6 Ring RowsSkills and DrillsDips (No Measure)Box Dips Stationary Dips (Matador) Ring Dips *Scaling the Matador-Bands *Scaling the...

Foundations Day 5

CrossFit Eagle River - CrossFit L.I.F.EWarm-upOlympic Lifting Termanology (No Measure)Clean & Jerk Snatch Jumping Positions Triple Extension Pull/Shrug Elbow High 3 Positions Power Position 2" 4" 6" Hang-High-Hang Push/Split Jerk Other Lingo-Full/SquatThe Hook Grip...

180123

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)WeightliftingA: Matador Knee Raise (3x15)A: Side Plank Rotation (DB) (3x10)https://youtu.be/eEojhtdzew0A: Leg Lift (3x20)https://youtu.be/-SNWwnBJEKMB: Weighted Plank (3x60)B: Russian Twist...

Foundations Day 4

CrossFit Eagle River - CrossFit L.I.F.EWarm-upGeneral Warm Up 6 (No Measure)3 rounds: 8 Broomstick Jumps 8 Renegage Rows 8 Scap PullsSkills and DrillsSchool of Fitness-The Pull Up (No Measure)Pull Up -Strict* -Chest to Bar -Varied Grip Wide, Narrow, Alt -L-Sit -BTN...

180120

CrossFit Eagle River - CrossFit L.I.F.EWarm-upShoulder Prehab (No Measure)2x 15 Ext Rotator off the knee 2x 10 Push Up Med Ball Alt 2x 15 OH ShrugWarm-up (No Measure)DynamicSnatch Warm Up (Short) (No Measure)2x5 Snatch Grip RDL 2x5 Snatch Hang Pulls 2x5 Snatch Grip...

Foundations Day 3

CrossFit Eagle River - CrossFit L.I.F.EWarm-upTask vs Time vs EMOM (No Measure)General Warm Up 5 (No Measure)3 Rounds: 10 PVC Overhead Squats 15/10 Strokes on Concept 2 or 200m Jog 10 Hanging Knees to elbow/leg liftsSchool of Fitness-The Press (No Measure)Push Up...

Foundations Day 2

CrossFit Eagle River - CrossFit L.I.F.ESkills and DrillsRowing (No Measure)Intro the rowing machine and the Catch > Drive > Finish and Recovery sequence. Do a set of 5-10 strokes on the coach’s count. Ideally, set up an erg perpendicular and in front of theirs....

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