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Welcome to CrossFit 88

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.



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  • Thursday, September 18th

     

    Jennifer and Pam crushing their morning WOD!

    Thursday Sep-18
    Fitness WOD

    5 Rounds of:
    In a 2 minute time period:
    10 Burpees
    5 Man-Makers
    Max Kettle Bell Swings in remaining 2min
    Rest 2 minutes between rounds


    Performance WOD
    5 Rounds of:
    In a 2 minute time period:
    10 Burpees
    250m Row
    Max Wall Balls 20/14# in remaining 2min
    Rest 2 minutes between rounds

     

     

  • Perfect Paleo Pancakes!

    I like easy! Easy is how caveman did things. Why use 20 ingredients in your recipe when you can use 10? Why use 5 if you can use 2? There are tons of Paleo pancakes recipes out there, but this baseline recipe shows you what it takes to create a Perfect Paleo Pancake with just two simple ingredients. After trying these, you will not only appreciate being able to make them without tearing up your kitchen, but also realize that you really enjoy eating pancakes made with just a banana and an egg. Somehow when you mix bananas and eggs together and say some magic words, a fairy comes out and sprinkles “special” dust on it and it magically turns into Perfect Paleo Pancake. I’m sure some of you will hate these, and some of you will love them. Try for yourself and see which camp you fit in. Give it a shot!

            Ingredients: 2 Really Ripe Bananas, peeled; 4 Whole Eggs; 1/2 t Cinnamon; Coconut oil                                                                                                                                                   

            Instructions: Blend eggs and bananas in a blender to form a batter. Add cinnamon to the wet ingredients and combine.Place 1 tablespoon of coconut oil into a frying pan and pour in the batter in a spiral to create a thin pancake. Allow the pancake to cook for 3-4 minutes, or until the bottom is browned and the edges are firm. Carefully flip and cook on the other side for 3-4 minutes as well.Serve with fresh fruit – fresh raspberries cooked in coconut oil- Delicious!!!


    Wednesday Sep-17
    FITNESS
    3 Sets of:
    8 Dumbbell/Barbell Floor Press
    Rest 40 seconds
    10 Ring Rows
    Rest 40 seconds
    30 Second Side Plank Each side
    Rest 40 seconds


    Fitness WOD

    3 Rounds:
    12 Push-ups
    21 Sit-ups
    Run 400 Meters


    PERFORMANCE

    ME Upper
    1 RM Floor Press


    Performance WOD
    3 Rounds:
    12 Ring Dips
    21 Kettle Bell Swings 24/16kg
    Run 400 Meters



     

  • No Yoga this Saturday

    New announcement - as of this Saturday, we will no longer have Yoga at 10am. We're working on bringing it back, so just stay put.

    ALSO - this is last minute, but if you want to see coach Scott kick some but at the The Best of the Rest event, here are the details. Coach Piotr will also be competing (for fun:) so come out and cheer us on!

    http://cfrthebestoftherest.com/


     

    Tuesday Sep-16
    FITNESS
    3 Sets of:
    3-5 Tall Box Jumps (or Russian Step-ups per leg)
    Rest 40 Seconds
    8 Goodmornings
    Rest 40 Seconds
    12 Hip Bridges
    Rest 40 Seconds
    Fitness WOD
    10 min AMRAP
    7 Dumbbell Ground to Overhead
    14 Weighted Lunges
    21 Ball Slams
    PERFORMANCE
    5 Sets to work up to a Max Height Box Jump
    then
    3 Sets of:
    8-10 Partnered Glute-Ham Raises
    Rest 40 Seconds
    10-12 Barbell Hip Bridges
    Rest 40 Seconds
    Performance WOD
    10 min AMRAP
    7 Power Cleans 155/105#
    14 Alt. Lunges 155/105#
    21 Double Unders



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