9-8-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) Which CFIO team are you rooting for this weekend? Warm-up 5:00 Dynamic Then 2 Sets of: 5 RDLs 5 Front Squats 5 Sumo Deadlifts 10 Wallballs *10 X-Band Walks Forward/Backward *Add weight + repeat Grab a light KB and perform: … Read More

8-31-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) Who is your favorite person? Warm-up 9 Essential Movements of CrossFit: 10 Air Squats 8 Front Squats 6 Overhead Squats 8 Shoulder Press 6 Push Press 4 Push Jerk 8 Deadlifts 6 SDHP *Add weight + repeat 3 Reps of … Read More

8-21-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) What did you eat before your workout today? -A combination of protein and carbohydrates will give you enough energy to endure a workout. It will also replenish your body after the workout. -Before a workout: try a low sugar greek … Read More

8-14-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) What is your go-to carb for lunch? -Carbohydrates are our source of energy, cutting carbs completely out of your diet will make us tired and not able to perform well. -Try to stick with low glycemic fruits that are high … Read More

8-11-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) Have you ever logged your food before? -If you are looking to step up your performance or achieve any weight loss/gain goals, tracking your food is a great tool to help you do so. -Try using a food tracker App … Read More

8-10-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) Tuesday we asked what your biggest goal this year is. What is one easy step you can take today towards acheiving that goal? Warm-up With a partner perform: 20 Partner Wallballs 400m Partner Medball Run 20 Partner Wallballs 200m Partner … Read More

8-9-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) What is your go to treat or cheat meal? -We all love our treats but we can counteract all the hard work we put in during the week with one really bad day. -If you want a little something, have … Read More

8-8-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) What’s your biggest goal this year? Happy Birthday Coach Alyssa! Give her a fist bump if you see her today or make her do burpees. Warm-up “Funnel Tag” -then- 20 Jumping Jacks 10 Push-ups 20 Sit-ups 20 Walking Lunges Foam … Read More

8-7-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) How often do you cook? -We emphasize the importance of meal prepping, but what happens when you are not cooking your own meals? -It is important to cook your own meals and stay consistent with it – that way you … Read More

8-4-17

CrossFit Inside Out – CrossFit QOTD (Question of the day) Warm-up With a PVC 10 Pass Thrus 10 OHS 10 Around the Worlds -PVC Game- “5:00 Dynamic Circle Warm-Up Grab a Barbell + complete: 5 Snatch Grip RDLs 5 Muscle Snatch 5 Back Squats 5 Back Rack Reverse Lunges each … Read More