NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Monday, June 27th 2022

WARM UP 3 Sets :15 Transverse Squeeze :15 Cat/Cows :15 SL Glute Bidges (L) :15 SL Glute Bidges (R) then, -Fire Hydrants -Straight Leg Lifts -:20 Star Plank Barbell DL Warm Up Pin Deadlifts 3 x :10 STRENGTH DEADLIFT Every 2 Minutes 5×5 @ 75% *one weight across *goal is to use the same weight […]

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Thursday, May 12th, 2022

WARM UP 2:00 Row then, 2 sets -5 Inch Worms -10 Scorpions -15 Air Squats SWEAT DAY!!! 5 Rounds 20/15 Calorie Bike 10 Ring Rows or 5 Strict Pull-Ups 20/15 Cal Row 10 V-Ups Rest 1:00 30 Min Cap RECOVERY Coach led mobility the remainder of class!!!

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Thursday, May 12th, 2022

Barbell Warm-up: 2 Sets, 5 reps each movement -Snatch Grip RDL -Muscle Snatch -Overhead Squat -Tall Snatch (Tall Muscle Sn into OHS) Hang Clean (from knee) (Note: use % of 3RM, increase weight of 2nd & 3rd sets if you feel good.) -90% x 3 -90% x 3 -90% x 3 Power Snatch + Heaving […]

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Wednesday, May 11th, 2022

WARM UP 2:00 Easy Machine then , 2 Sets -8 Tempo Plate Press Squats -8 Plate G2OH :15 Plate Hops Into Coach Led Hip Flow and Barbell Warm Up STRENGTH FRONT SQUAT Every 2 Minutes x 5 Sets 5 Front Squats *add #5-10 pounds *if last week your were close failure to or did not […]

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Tuesday, May 10th, 2022

WARM UP 2 Sets -200m Run -10 Crossover Snow Angles -10 Push-Ups or Knee Push-Ups then 2 Sets with band -12 Strict Press -12 Front Raises -12 Pull Aparts -:20 HS Hold GET STRONG In 10 Minutes Build to a 5RM Strict Press then -10% and 2×5 GET FIT Every 4:00 for 16:00 400m Run […]

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