Grant McHaney

Our new sign is up thanks to World of Signs (Kevin and Sam). These guys have been a major help.

Fitness Heroics – CrossFit

Mobility

Stretch on a box

-Glutes

-Hamstrings

Warm-up

Warm Up 1 (No Measure)

3 Rounds

10 Push ups

10 Squats

10 Burpees

Weightlifting

Pendlay Row (5×10)

Metcon

why? Why?? WHY??? (Time)

10-20-30-20-10

KB Clean & OH, 53/35

Pull-ups
RX Plus:

KB G-2-OH, 65/44

Chest-to-bar Pull-ups

Cash Out

Ring Rows (50 Reps)

Fitness Heroics – CrossFit

Sky’s out, thighs out (No Measure)

3 Rounds

10 Stiff Leg deadlifts w/ PVC

10 Lunges

Inch Worm down gym

Weightlifting

Stiff Leg Deadlifts (5×10)

Knees stay slightly bent with back perfectly flat. Pulling from your hamstrings and glutes, lift a bar from the ground to a fully stand position.
THESE ARE NOT HEAVY

Metcon

Lametown of Ridiculous State (Time)

40-30-20-10

KB Swings, 53/35

Iron Mikes

Sprint to racetrack and back
RX Plus:

KB Swings, 65/44

Iron Mikes w plate, 25/10

Run with plate and KB

Cash Out

Strict Toes-To-Bar (3×10)

Fitness Heroics – CrossFit

Mobility

Chest Stretch on an upright.

Warm-up

Upper Body Warm Up (No Measure)

2 Rounds

Row 300m

10 Push-ups

10 Pull-ups

4 Wall walks

Weightlifting

I love chest day (Total Weight)

Bench Press 4×10

Ring Dips 4×10

Do bench press and then immediately go into the ring dips. Rest 60sec-90sec between sets.

Ring Dips (4×10)

12/8/2014 (Time)

5 Rounds for time:

10 Handstand Push-ups

15 Close Grip Push-ups

OR

5 Rounds for time:

10 Strict Press

15 Incline Ring Push-ups
RX plus:

Deficit Handstand Push-ups

Ring Push-ups

Cash Out

50 Ab mat Sit-ups

I would like to say how much fun it is to have everyone in class through out the day. Thanks to ALL OF YOU for making this place the best place to get those gainz!
Also here is the next installment in photos from my life. This is a photo my mom Laura Jaecks took when we were out looking at antiques. I present the “Darth Lord of Fishery.”