3 Part Warm-Up ( 15:00-20:00 minutes)Bodyheat3:00 minutes Rowing into..Mobility Drills2 Sets1:00 minute Foam Roller Thoracic Spine Extension30/30 second Glute Smash and Floss30/30 second Couch StretchInto..Stability + Activation2 Sets, For Quality15-20 second Tuck L-Hang10 Hollow Rocks10 second Hollow Hold10/10 Single Leg Barbell Romanian Deadlift10 Snatch Grip Upright RowPrimer Specific Workout Primer (8:00 minutes) .. Coaches Notes3...Read More
Warm-Up:3 Sets, For Quality4 Inchworm to Hollow (3sec Pause at Hollow)5/5 Worlds Greatest Stretch10 Bootstrap Squats20 Lateral Line Hops20 Forward and Back Line Hops30 second Wall Sit MarchSkill10:00 minutesAccumulated Time in Freestanding Handstand HoldLevel 2: Wall Facing Handstand HoldLevel 1: Box Pike Handstand HoldWod TEAM PRVN TUESDAY WORKOUT“The Balrog”4 Rounds, For Reps:3:00 AMRAP4-5-6-7 Wall Walks50...Read More
Warm-Up:2 Sets, For Quality1:00 minute Machine Choice10 Bird-Dogs20 Bear Plank Shoulder Taps10/10 Single Leg Glute Bridges20 second Glute Bridge Hold10 Cossack SquatsWorkout Primer3 SetsPower Clean + Front SquatSquat Clean + Front SquatRest 30 seconds3 Bench PressRest 30-60 seconds*Increase loads up to working weights“The Air Fryer”30:00 minute EMOMmin 1: 3 Front Squats* min 2: 10/8 Calorie...Read More
Teams of 2Workout 1-Split work how you want3 Rounds (24 Minutes)2 Min Max reps power cleans 185/1352 Minutes Max reps burpees over your bar2 Minutes Max Ski Cals2 Minutes Rest Workout 26 Minutes Max Cal RowWhile one partner rows, one partner hold a plate overhead (45/25)You can only row while your partner has the plate...Read More
8am will be a little different today. 9am is Weightlifting with Nicole or CrossFit but the CrossFit wod today will be the same as the endurance WodThere is a Test Workout listed in the PRVN programming this week. Test workouts are good to do as there will be a re-test coming up weeks down the...Read More
FRIDAY NIGHT LIGHTS TONIGHT! Come out for some food, fun and fitness! Morning classes will be run like regular classes. At 4pm we will start running heats of the workout below, heats will go until 6:00. We will have score cards printed if you are interested in having a judge (you should! it’s fun)Morning classes...Read More
10:00 minutes, For Quality1:00 minute Row or Ski Erg6 Inchworm to Hollow8/8 Single Arm Dumbbell Push Press10/10 Single Leg Straddle Leg Lifts8 Hollow Tuck UpsInto..Coach Specific Barbell PrimerStrength / WeightliftingEvery 90 seconds, 6 Sets1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead The focus here is really the overhead...Read More
Warm-Up:3 Sets, For Quality:30/:30 Adductor Rock Backs:30/:30 Active Deep Lunge Stretch10 Cossack Squats *Slow and Controlled5/5 Single Leg Pistol Step-Downs5 Jumping Pull-Ups + 3 sec Eccentric**we are introducing a new phrase today RPE- Rate of perceived exertion. read below. Strength 12 min emomMinute 1-Pause Back Squats (2sec) (RPE of 7, read below)Minute 2: 10 Dual...Read More
Warm-Up:3 Sets, For Quality30 Jump Rope Practice10 Hollow Rocks10 second Hollow Hold10 Deadlifts, add weight each round10 Scapular Pull-UpsWorkout first today. Push up test second “Popeye”15:00 minute EMOM: For Completion Minute 1: 15 Deadlifts ***** weight will go up, reps will go down the next 4 rounds Minute 2: 10/8 Strict Pull-Ups Minute 3: 75...Read More
