Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals Review: Squat New Skills: Dead lift Shoulder press and Push Press w/ PVC Metcon (Time) For Time Complete: 10-9-8-7-6-5-4-3-2-1 Med ball deadlift Push press with PVCRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls 20/14 lbs 30 Burpees 30 Double-UndersRead More

Barnes Corner CrossFit – CrossFit Coach Bryan Ab Tabata: (No Measure) Alt Tabata Of: Low Plank Plank Side To Sides Plank Up Downs Dirty Thirty (Time) For Time 30 Box Jumps 24/20″ 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 lbs 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 lbs 30 Back Extensions 30 Wall Balls...Read More

Barnes Corner CrossFit – CrossFit Fundamentals Skill Work: Spend 5 minutes working on double unders Deadlift (Est 1rm For The Day) Metcon (Time) 1500m Row For Time Game Game of Coach’s ChoiceRead More

Barnes Corner CrossFit – Youth Strength & Conditioning Fundamentals Sprint Work 50/100/150/200m Metcon (Time) For Time Complete: 10-9-8-7-6-5-4-3-2-1 Reps of Wall Balls Burpees AMSURead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Bench Press (10-8-5-5+) Power Snatch (EMOM 10 Min, 5 Reps) Toes-To-Bar (10 min EMOM 5 Reps) Back Squat (10-15-20) Deadlift (10-10-10)Read More

Barnes Corner CrossFit – On Ramp Warm-up 200m Walk/Jog Arm Circles and Kicks Fundamentals DROM (dynamic range of motion) Squat Body Row Push-up Metcon (Time) For Time Complete: 200M run 15-12-9 squat/pushup/body row 200M runRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (8 Rounds for time) RUN (8) 400Meter’s (or 1/4 mile) This is a Sprint Workout. 1:2 Work/Rest Ratio Score Each Interval. Each run is at max effort.Read More

Barnes Corner CrossFit – CrossFit Back Squat (Est 1rm For The Day) Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

Barnes Corner CrossFit – CrossFit JBo (AMRAP – Rounds) 28-Minute AMRAP of: 9 Overhead Squats, 115# 1 Legless Rope Climb, 15″ 12 Bench Presses, 115#In honor of U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, died Sept. 1, 2012To learn more about JBo click hereRead More