Post-Workout Recovery Written by Dr. Hays Estes, Premier Physical Therapy & Sports Performance CrossFit…it’s a bear (no, not that type of bear). You do all the burpees, and then all the butterfly pull-ups, and then all the snatches, and then all of the abs, too. And THEN while you’re lying on the ground soaked […]
Post Workout Recovery. It’s good for you? Read More »
Kali, or “DJ Kali” as she’s affectionately known, has only been a member since September of 2020 but that doesn’t mean she hasn’t made an impact. Kali came in with a knee brace and minimal CrossFit experience. She’s since shed the brace, squatting to full depth, and exhibits excellent technique. She’s incredibly dedicated. She’s at
March 2021 – Member of the Month Kali Read More »
Luis has made huge steps towards his health and fitness. His first class nearly ended in defeat. It was one of those typical terrible workouts that leave you beaten and wanting to quit. The entire noon class rallied around him and he refused to give up. Luis was hooked on the fitness and community. Since
January Member of the Month (Luis) Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Run 400m 2 rounds 5 Inch worms 5 Strict pull ups or horizontal ring rows 5 walking worlds greatest stretch (L&R) Metcon AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Bike 20/17 cal 1:00 PVC Mobility 1:00 weighted shoulder activation 5/2.5lbs 50′ duck walk Warm up for complex Weightlifting Metcon (Weight) Without dropping the bar: 1 Snatch DL 1 Hang Squat Snatch 1 Low Hang Squat Snatch 1 Squat Snatch 1 OHS Scale Squat snatches
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) Bike 10 Calories 10 lat actives 5 Strict pull ups or horizontal ring rows Bike 10 Calories Warm up for c&j Metcon Metcon (Time) 5 Rounds of: 15/10 Calorie Bike 10 C2B Pull Ups Directly Into… 5 Rounds 10 Power Cleans 95/65lbs 10 Push Jerks
Bar & Bike Cycling Read More »
CrossFit ABF – CrossFit Personal Training Warm Up Warm-up (No Measure) 2 Rds Run 200m :30 Runners lunge L/R 10 KB taters 10 Bottoms up KB press Metcon Kylene (Time) 5 RFT 10 KB OH WLS 53/35lbs 23 KB DL 10 KB OH WLS 18 Goblet Squats 10 KB OH WLS 23 KBS 10 KB
CrossFit ABF Member of the Month WOD – “Kylene” – Member since 10/23/18 Read More »
CrossFit ABF – CrossFit Personal Training Warm-up Warm-up (No Measure) 400m Run then warm up for each movement with coach Metcon Metcon (Time) 1 Deadlift 135/95lbs 2 Power Cleans 135/95lbs 3 Thrusters 135/95lbs 4 Ball Slams 30/20lbs 5 Pull-ups 6 KBS 53/35lbs 7 Wallballs 20/14lbs 8 Shoulder to Overhead 135/95lbs 9 Box Jumps 24/20″ 10
12 Days of Christmas Team WOD Read More »
CrossFit ABF – CrossFit Personal Training U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an
