blog-logo-2WOD+BLOG

BY Foxwing Fitness

Free Class at Linden Field – July 28th 9:00am

**REPOST FOR THOSE THAT MISSED IT BEFORE** Come out and join me on Saturday July 28th at 9am for a free class on Linden Field! This will be my old "Burn" style class - all body weight since we won't be at a gym - and I'll be doing it as well! This is just for fun and...

read more

Leah’s Home WOD #11

A little chipper action. I misjudged the time. I should have added a bit more so I hit my sweet spot of around 30 mins. lol. Modifications:  Hand Release Push Ups ----> Knee Push Ups or to a box (no hand release) Du's ----> 3x Singles Walking Lunges ---> Reverse...

read more

Leah’s Home WOD #10

  I've been very vocal about my hatred for running, but that doesn't mean I still don't force myself from time to time! And actually, I hate thrusters more than running. Double whammy! Modifications:  KBS ----> Very Light DLs or Cleans w/ unloaded BB 800m Run --_->...

read more

Leah’s Home WOD #9

  10-1s always take longer than you think they will, especially with running. Pick a DL weight that is challenging to do 8-9 unbroken so that first set you are forced to take at least 1 break. Bench weight should be challenging to do 10 reps.   Modifications:  Evil...

read more

Leah’s Home WOD #8

  This was just a good ol' fashioned chipper, my favorite of course!  Modifications:  Sandbag Carry ----> Weighted Run Landmine Row ----> Bent Over DB or BB Rows

read more

Leah’s Home WOD #7

  Hey party people! Sorry for starting to post my workouts and then just disappearing. To those that have asked where they went, thanks for pushing my butt in gear to start again! There's been a lot of good stuff going on for me lately and one incident that was not so...

read more

Leah’s Home WOD #6

  This WOD was 2RFT. None of these movements took an overly long amount of time. It was still long, but cycling through was the perfect length.  Modifications: Incline Bench ----> Decline Push Ups Goblet Lunges ----> Forward or BackwardParalette Dips -----> Floor or...

read more

Leah’s Home WOD #5

  This was a longer WOD for me, but it was a day I was not feeling it and had little energy. I challenge you to go sub 28 mins. Modifications:  Lat Pull Down ----> Banded Lat Pull Down Bench Press ----> Hand Release Push Ups 200m Runs -----> Any cardio you choose for...

read more

Leah’s Home WOD #4

I did this one a while back but wrote myself a sweet little note on the white board for preservation. This was my first time working with the sandbag. I didn't weigh it until I was done and was surprised it was so heavy. I mean, I knew it felt heavy but I was...

read more

The Keto Diet

With the inundation of diets on FaceBook and social media, I feel like I need to say a little bit about this, and true to form, let me be blunt. I am not a huge Ketogenic Diet fan. That being said, I'm not a huge fan of any "diet." I think keto, has its place for some...

read more

Leah’s Home WOD #3

Most of my workouts include running, and yet I'm still slower than molasses. I'm ok with that because it keeps me working hard. I'm also slowly starting to incorporate pressing again after having double shoulder impingements for the last two years. This was one of my...

read more

Leah’s Home WOD #2

Hang power cleans were done at 95#. The deadlifts were straight leg deadlifts at 95# as well. Bench and Pendlay rows were both done with 75#. If you're confused on Pendlay rows vs. a bent over row, Pendlay rows start at the ground and finish on the ground. All...

read more

Leah WOD #1

I've realized a few things lately about how I personally like to train. One, I like longer WODs. I realized my ideal workout is somewhere between 28 and 42 minutes. I'm not sure where those numbers came from, but I know I feel like I worked my ass off around those...

read more

Home Workouts with Some Equipment

New blog posts will focus on home workouts I personally am doing, nutrition bits and overall healthy living tips and musings.  Here are a few home workouts you can do if you have some equipment or are traveling and use a hotel gym. Scale up or down as needed. ...

read more

Home Workouts

New blog posts will focus on home workouts I personally am doing, nutrition bits and overall healthy living tips and musings.  Here are a few home workouts you can do without the need for equipment. Scale up or down as needed.  20 min AMRAP of: 12 Jumping Squats 20...

read more

blog-logo-2WOD+BLOG

BY Foxwing Fitness

Free Class at Linden Field – July 28th 9:00am

**REPOST FOR THOSE THAT MISSED IT BEFORE** Come out and join me on Saturday July 28th at 9am for a free class on Linden Field! This will be my old "Burn" style class - all body weight since we won't be at a gym - and I'll be doing it as well! This is just for fun and...

read more

Leah’s Home WOD #11

A little chipper action. I misjudged the time. I should have added a bit more so I hit my sweet spot of around 30 mins. lol. Modifications:  Hand Release Push Ups ----> Knee Push Ups or to a box (no hand release) Du's ----> 3x Singles Walking Lunges ---> Reverse...

read more

Leah’s Home WOD #10

  I've been very vocal about my hatred for running, but that doesn't mean I still don't force myself from time to time! And actually, I hate thrusters more than running. Double whammy! Modifications:  KBS ----> Very Light DLs or Cleans w/ unloaded BB 800m Run --_->...

read more

Leah’s Home WOD #9

  10-1s always take longer than you think they will, especially with running. Pick a DL weight that is challenging to do 8-9 unbroken so that first set you are forced to take at least 1 break. Bench weight should be challenging to do 10 reps.   Modifications:  Evil...

read more

Leah’s Home WOD #8

  This was just a good ol' fashioned chipper, my favorite of course!  Modifications:  Sandbag Carry ----> Weighted Run Landmine Row ----> Bent Over DB or BB Rows

read more

Leah’s Home WOD #7

  Hey party people! Sorry for starting to post my workouts and then just disappearing. To those that have asked where they went, thanks for pushing my butt in gear to start again! There's been a lot of good stuff going on for me lately and one incident that was not so...

read more

Leah’s Home WOD #6

  This WOD was 2RFT. None of these movements took an overly long amount of time. It was still long, but cycling through was the perfect length.  Modifications: Incline Bench ----> Decline Push Ups Goblet Lunges ----> Forward or BackwardParalette Dips -----> Floor or...

read more

Leah’s Home WOD #5

  This was a longer WOD for me, but it was a day I was not feeling it and had little energy. I challenge you to go sub 28 mins. Modifications:  Lat Pull Down ----> Banded Lat Pull Down Bench Press ----> Hand Release Push Ups 200m Runs -----> Any cardio you choose for...

read more

Leah’s Home WOD #4

I did this one a while back but wrote myself a sweet little note on the white board for preservation. This was my first time working with the sandbag. I didn't weigh it until I was done and was surprised it was so heavy. I mean, I knew it felt heavy but I was...

read more

The Keto Diet

With the inundation of diets on FaceBook and social media, I feel like I need to say a little bit about this, and true to form, let me be blunt. I am not a huge Ketogenic Diet fan. That being said, I'm not a huge fan of any "diet." I think keto, has its place for some...

read more

Leah’s Home WOD #3

Most of my workouts include running, and yet I'm still slower than molasses. I'm ok with that because it keeps me working hard. I'm also slowly starting to incorporate pressing again after having double shoulder impingements for the last two years. This was one of my...

read more

Leah’s Home WOD #2

Hang power cleans were done at 95#. The deadlifts were straight leg deadlifts at 95# as well. Bench and Pendlay rows were both done with 75#. If you're confused on Pendlay rows vs. a bent over row, Pendlay rows start at the ground and finish on the ground. All...

read more

Leah WOD #1

I've realized a few things lately about how I personally like to train. One, I like longer WODs. I realized my ideal workout is somewhere between 28 and 42 minutes. I'm not sure where those numbers came from, but I know I feel like I worked my ass off around those...

read more

Home Workouts with Some Equipment

New blog posts will focus on home workouts I personally am doing, nutrition bits and overall healthy living tips and musings.  Here are a few home workouts you can do if you have some equipment or are traveling and use a hotel gym. Scale up or down as needed. ...

read more

Home Workouts

New blog posts will focus on home workouts I personally am doing, nutrition bits and overall healthy living tips and musings.  Here are a few home workouts you can do without the need for equipment. Scale up or down as needed.  20 min AMRAP of: 12 Jumping Squats 20...

read more

Questions?