I love coaching so much! Today’s workout: 5 min #amrap: 5 handstand push-ups, 10 kettlebell swings, and 10 Abmat sit-ups. 2 min rest, repeat. Great one! #handstandpushup #kettlebellswings #situps #crossfit #L1 #coach #train

SFCW Thu. 4/24/14

Tuck jumps!

Tuck jumps!

Four rounds, max effort work:

  • 1:00 max effort plank hold, 20 second rest
  • 1:00 max effort clean and press (kettlebell or dumbbell–alternate arms), 20 second rest
  • 1:00 max effort mountain climbers, 20 second rest
  • 1:00 tuck jumps, 20 second rest.

If you don’t have access to a KB or DB, sub push-ups for for the clean and press! 

Complete all four rounds with only 20 seconds of rest between…

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It’a #superhero day at the gym today so of course it makes sense to be a #strongfigure hero, right?! 💪 haha!! @t_ruckman @cfharrisonburg

It’a #superhero day at the gym today so of course it makes sense to be a #strongfigure hero, right?! 💪 haha!! @t_ruckman @cfharrisonburg

SFCW Tues. 4-22-14

Tabatas! 

plank hops 1 or push-up positionToday’s workout will consist of four Tabata rounds: Squats, Push-ups, Sit-ups, and Shuttle Sprints. 

Each exercise will be completed in the following format:

  • 8 times: 20 seconds of work followed by a 10 second break.

During the 20 seconds, you must work as hard as you can! Count your repetitions and stay consistent.

The breaks are only 10 seconds long–no longer!You must be done with…

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Earning my #eastercandy! 🐇working on #strictpress #deadlift and some #handstandpushup work. Trying to rebuild upper body strength and improve form. #slowlybutsurely #gettingstronger #fixingform #bicepstillhurtsalittle😢 #wendler #beyond531 #crossfit
TOMORROW IS #STRONGFIGURESUNDAY! Do something STRONG and tag us!! 💪👊

SFCW Sat. 4/19/14

Burpeeeee!

Burpeeeee!

Four Rounds for Time: 

  • 10 Hand Release Push-ups
  • 15 Burpees
  • 20 Air Squats

Simple body weight conditioning at its best. Happy weekend!

List your finishing time below in our comments section!

EXTRAS:
19 Ideas for a Healthier Easter Basket by Greatest Daily

Easter Candy that WON’T Stick to You! 17 candies rated from worst to best, including the best time of day to indulge!

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Love Easter Candy? 🐣 Hate the guilt for splurging? 😩 Don’t want to ruin your hard work in the gym? 💪 Got ya covered. Go to http://strongfigure.com and read my post to find out which candies to avoid and which ones won’t do you harm. It’s all there!! 👍🍪 #eastercandy #eatright #splurgewisely #easter #candy #lift #carbbackload #postlift

Love Easter Candy? 🐣 Hate the guilt for splurging? 😩 Don’t want to ruin your hard work in the gym? 💪 Got ya covered. Go to http://strongfigure.com and read my post to find out which candies to avoid and which ones won’t do you harm. It’s all there!! 👍🍪 #eastercandy #eatright #splurgewisely #easter #candy #lift #carbbackload #postlift

120lbs x 10 reps …I have a lot of form work to improve upon!! #benchpress #bench #powerlift #wendler #beyond531 #crossfit #getstronger 💥#STRONGFIGURE💪💥

The winner in this morning’s #workout? The BOX. 👿 #whyamisobadatboxjumps ?! #boxjumps #kettlebellswings #ghdsitups #backsquats #handstandholds #benchpress #pullups #wendler #beyond531 #crossfit #reebok #powerlift 
What’s the fastest way to get over a throbbing shin???? 😩

The winner in this morning’s #workout? The BOX. 👿 #whyamisobadatboxjumps ?! #boxjumps #kettlebellswings #ghdsitups #backsquats #handstandholds #benchpress #pullups #wendler #beyond531 #crossfit #reebok #powerlift
What’s the fastest way to get over a throbbing shin???? 😩

SFCW Thu. 4/17/14

Legs, legs and LEGS! 

squat sideFor 10 minutes, as many rounds as you can:

  • 60 squats (goblet or air)
  • 40 overhead walking lunges (same weight)
  • 20 weighted step-ups (same weight)

Use a weight that you know you can complete the step-ups with. You don’t want to have to rest more than once within each exercise. Try to step onto a box or bench at least 20 inches in height. If you don’t have equipment, all…

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