Workouts For the Week of Feb 26, 2017

Douglas Esposito Programming, WOD

Sunday – Feb 26 DL 5@65, 70, 75, 80,85% 3 Rds: 20 Pistols or Weighted Lunges 30 CTB Pull Ups or 20 Pull Ups 70 DU Rest 1:30 3X10 Banded Flyes Side Cable Raises Monday – Feb 27 BN 5@65, 70, 75, 80,85% Test: 2k Row  4X8 Weighted GHD Hip Extensions 3X10 Front Banded Pull Downs Rev Cable Flyes Tuesday – Feb …

Workouts for January 8 – 14

Douglas Esposito Coach's Corner, Programming, WOD

Training VS. Testing Article By James Fitzgerald (OPT) Sunday 8 Jan BN Max – 15 min – Test 5X for time – Training 17 Med Ball CN 48 DU only rest in-between each round if necessary 3X15 GHD Sit Ups and Extensions 3X10 DB Triceps Kickbacks Cable Flyes Wrist Flexion Monday 9 Jan 7X1 W/Pull Ups and Dips for a …

Laura Smith – thebomb.com

Blaze Carmical Athlete Profiles, Bored, Goals and PRs, Programming

When I first met with Laura about what her goals in CrossFit are, she said “Um… I don’t know…. To be thebomb.com?” Now, that may sound funny, but I think it accurately sums up Laura’s approach to training. Since she signed up for the SuperFit Lorton (a local team competition in the sport of fitness), she has been putting in …