arm Up:2:00 Band Pull Aparts(White Board)2 rounds10 Burpees2 Wall Walks100 M Run:10 Review:Grab an ab mat if neededIdeally, wrist and shoulders stackedHead behind hands(loaded back and closer to the wall) creating a tripodStrict HSPUMove with intention, Keep your body stacked and compact, Tight core, Chin tuckedKipping HSPUFrom a handstand – squeeze but and bellyTripod positionBottom...Read More
Warm Up:PVC Pipe Passthroughs(White Board)AMRAP 7 Minutes150m Ski10 Plate Ground to Overhead 45/25lbs5 Good For Yous (2 Lunges + 1 Air Squat)Strength We will go over the wall ball and the DB snatchFix technique now as this is a taxing wod PROVE IT ROUND! This is for your benefit. You’ll get a better workout finishing...Read More
Sunday Funday warm up3 rounds5 pull ups 10 Push ups15 squats5 burpees Teams of 2 Wod 1- 8 minute amrap16 partner wall balls (throw the ball off the target to each other10 Synchro Burpees 20 Synchro walking lunges 5minute break in which time you will be starting to warm up for the following complexWod 2-...Read More
Today is the start of the add on weightlifting program for adults at 9. If you haven’t added this to your membership yet just show up and we will add it for you or you can add it in your ap. 8am Endurance 9am crossfit 9am Adult Weightlifting8am Endurance- Teams of 4 waterfall, minute at...Read More
1:30 Squat Hold(White board brief)3 Rounds5 Kip Swings5 Pull Ups5 Font Squats with empty barMuscle up warm and review5 Reps of eachJump to HollowHollow to KipKip to Knees to barKnees to bar to open hips with pull down on barClean review and warm up 5 Reps eachClean pull from Power PositionClean High Pull from Power...Read More
Warm Up1:00 BANDED SCAPULA RETRACTIONSThen10 Burpees50 Unbroken Wallballs (LIGHT WEIGHT)Run 400m10 Burpees:10- bench reviewRetract shoulder blades in and decompress down Break at the elbows allowing the bar to descend towards the center of the chest.Elbows track tight and close to the body.Allow the bar to make contact with the chest.Drive through the heels (down and...Read More
2:00 Glute Activation Steps 200 m Run20 Front Rack Walking Lunges w/empty bar200 m Run20 Duck Walk StepsFront squat review with a PVC- 3 sets of 3:15 after start the Strength Find 1 rep max Front squatYou will have 20 minutes. Coach will start a 20 minutes clock. when time is up, time is upStart with...Read More
CROSSFIT TOTAL DAY*Remember that the hour time limit is a factor in your CrossFit total. All 3 lifts need to be done within the hour to get a true CrossFit total number. This was not meant to go over an hour. We are starting lifts by :10 afterWarm up:20 ankle pumps each ankle:20 stretch ankle...Read More
Warm up3 roundsRun 2005 squats empty bar5 power cleans5 push pressWod 1- 8 Minute Amrap- Teams of 2- split work as wanted10 Pull ups16 Push ups 24 squats You will have 5 minutes after this wod to warm up to your Macho Man weight. each partner can have their own bar, but cant hWod 2-...Read More
