Sunday Warm-up Warm-up 2 ROUNDS 20 Med. Ball Step Ups 10 Air Squats 10 Glute Bridge-Ups :30 Hollow Hold Extended Warm-up Metcon EMOM x 8 MINUTES MIN 1 – 5 Back Squats* MIN 2 – :40 Calories** *Increase weight each set. Set 4 should be workout weight **Increase pace each set. (Score is Weight) Workout...Read More

CrossFit | 10.24.2020 Warm-up Warm-up EMOM x 4 MINUTES
7 Burpees into Max Calories Dynamic Stretch Metcon Metcon (2 Rounds for reps) A) RX 2 SETS
 AMRAP x 10 MINUTES
 14/12 Calories 
 20 Single Arm DB Hang Clean and Jerks 50/35* 15 Burpees 10 Toes to Bar -2:00 Rest b/t Sets- B) Minimal Equipment 2...Read More

CrossFit | 12.11.2020 Warm-up Warm-up 1:00 Cardio Choice into… AMRAP x 4 MINUTES 10 DB Deadlift :30 Plank :30 Cardio Choice Metcon Metcon (2 Rounds for reps) A) RX AMRAP x 6 MINUTES 12 Goblet Alt Lunges 50/35 10 Single DB Up-Downs 50/35* 8 Single DB Push Press 50/35** -Rest 1:00- AMRAP x 6 MINUTES...Read More

CrossFit | 12.17.2020 Warm-up Warm-up Dynamic Stretch Routine :30 seconds in each position R Samson Stretch R Hamstring Stretch R Spiderman Stretch R Pidgeon Stretch Cobra Stretch Down Dog Stretch and reach R/L L Samson Stretch L Hamstring Stretch L Spiderman Stretch L Pidgeon Stretch Metcon Metcon (Time) A) RX FOR TIME 1 Thrusters 135/95...Read More