Tips on how to succeed in the gym this year. Mike Montgomery Barnes Corner Fitness December 31, 2017 Nearly everyone has set a lofty goal in anticipation of the new year, but as motivation dwindles and life gets in the way, most people struggle to stick to the plan. How can you set yourself up...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) With a Partner: 100 Bench Presses 100 Back Squats 100 Push ups 100 Air Squats 100 Cals Rower 100 Sit-upsRead More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 5 power snatch 135/95 115/65 7 Muscle ups or CTB pull-ups 9 walking lunge steps plate overhead 45/25 (locked out elbows) 18 cals on bike or erg of choiceRead More

Barnes Corner CrossFit – CrossFit Push Press (10×3 @85%) Metcon (AMRAP – Rounds and Reps) Ascending Ladder 1-KBS (72/53)(53/35) 1-Wall Ball 1-Burpee over Box 24/20 Each set go up by one. 2-2-2,3-3-3,etc.Read More

Barnes Corner CrossFit – CrossFit Flight Simulator (Time) Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 All rounds must be unbroken to RX. Stop after each completed round and reset. 20 Min capIf you are not proficient with doubles, coach will prescribe 20 mins of progression work. Metcon (Time) 5 rounds 10 dead lifts.rx+ 315/225 rx 225/155 20 dips 30...Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) Complete all tasks in no particular order: Accumulate 2 mins barbell overhead hold Rx+ 185/115 Rx 135/85 50 hollow rocks 4×100’ Dball bear hug Carry 100/75 50 good mornings with empty barbell 50 pushups (20 Min cap)Just get it done. Split up reps and exercises as needed. CrossFit...Read More

Barnes Corner CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) As Partners AMRAP 25 10 Rope Pullups 50 Rope Slams 10 DBall O/S 100/75 50 Double Unders 10 Partner Deadlifts 405/315Read More

Barnes Corner CrossFit – CrossFit Metcon (Time) 21-15-9 Snatch Rx+135/85 Rx95/65 TTB Immediately into-> 12-9-6 Thrusters Rx+155/95 Rx115/75 CTB pull-ups Immediately into-> 9-6-3 Clean & Jerk Rx+165/105 Rx135/85 Jumping Muscle ups Front Squat (8×3 @ 80% EMOM (8MIN)) Last Set AMRAP!!!!Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 20 Minutes of Kipping/Muscle-up Practice Metcon (Time) 2 rounds 30 Cals Bike 2 min rest 30 Cals Ski 2 min rest 30 Cals Row 2 min rest Metcon (3 Rounds for reps) 3 min amrap- KBS 53/35 Rest 3 min Amrap 3- Push ups Rest 3 mins...Read More

Barnes Corner CrossFit – CrossFit Shoulder Press (15 Min to find Heavy Single (8-5-3-2-1-1)) 2 minutes rest between sets Metcon (Time) 21-18-15-12-9-6-3 Wall Balls Deadlift 155/105 BF burpeesRead More