NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Wednesday, March 6th 2024

WARM UP – rower 25/20 cal row MOVEMENT/MOBILITY – PVC, pull up bar, barbell *grab a box :30 deep lunge stretch on box / side :30 pigeon on box / side :30 armless prayer on box / side 5/5 controlled box step ups 5/5 explosive box step ups 15 low pogo hops + 15 high […]

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Tuesday, March 5th 2024

WARM UP – DB 2x 8 Burpees 10 DB RDLs 8/8 single DB Push press MOVEMENT/MOBILITY – PVC *grab PVC :30 lat stretch w/ PVC :30 hinging t-spine extension w/ PVC (same as lat stretch, but arch upper back) :30 SLOW trunk rotations w/ PVC on back :30 Samson stretch / side :30 cross-legged piriformis […]

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Monday, March 4th 2024

WARM UP – pull up bar 2x 1:00 BIke 10 air squats :30 dead hang MOVEMENT/MOBILITY – MB :30 T-Spine Opener on MB :30 couch stretch on MB :30 pigeon :30 childs pose 5/5 Reverse Lunges 5/5 jumping lunges 5/5 curtsy lunges 10 Wallballs PRIMER – barbell 10 Front Squats (fast) 4 Pause Front Squats […]

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Saturday, March 2nd 2024

WARM UP Partner 1 -Easy Bike x 3:00 Partner 2 2x :30 Dead Hang :30 Air Squat :30 Calf Stretch on Rig (R Rd1, L Rd2) (switch w/ partner after completed) then, grab a light KB,DB -5 Jefferson Curls -10 Goblet Squats :45 V-Sit (use KB to anchor yourself further forward) -10 Goblet Squats -5 […]

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Friday, March 1st 2024

WARM UP Tabata Row :20 on/:10 easy x 6 then, 2 Sets 15 Banded Goodmornings 10 Glute Bridges 10 Deadbugs into, :40/:40 Pigeon :40 High Plank :20/:20 Side Plank :40 Forward Fold PRIMER – DB 5 DB Snatches 5 Burpees over DB 5 Db Snatches 5 Burpeees over DB *at hard effort Open Workout 24.1

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