Monday, August 8th 2022
CrossFIt Games Week! We will be tackling gym friendly versions of the workouts all Fittest Athletes on earth just completed! Should be a super fun week! WARM UP 2 Sets -10/8 Cal Row -10 Air Squats -10 Kip Swings -10 Strict Press then, -Spiderman -Cossack Squat -90/90 w/ Glute Stretch -SL Glute Bridges Into Build […]
Saturday, August 5th 2022
WARM UP Coaches Choice PARTNER WOD Death By Power Clean + 300/225 Cal Bike Partner 1 300/225 Cal Bike Partner 2 (0-1 min) -1 Power Clean (135/95) (Rx+165/110) (1-2 min) -2 Power Cleans (2-3 min) -3 Power Cleans etc…. Partners Switch back and forth each minute between the cleans and bike. Workout is over when […]
Friday, August 4th 2022
WARM UP -400m Jog then, 3 Sets 3x :30 wall sit 10 SLOW Medball OHS 2 WGS Into Barbell Warm Up STRENGTH THRUSTER EMOM x 10 -1 Thurster *build to a heavy single GET FIT For Time: 400m Run 30-20-10 -Front Squat (115/85) -TTB 400m Run *18 Minute Cap RECOVERY -200m Walk -Foam Roll IT […]
Thursday, August 4th
WARM UP 10 Minutes of Foam Rolling and Stretching then 3 Sets :30 Bike 6/6 KB Windmills :30 Row 6/6 S/A KB Swings (Alt.) SWEAT DAY!!! EMOM x 25 Minutes Bike :45 Seconds KB Swings x 20 Reps (Any Style/Weight) Row :45 Seconds Farmer Carry 100ms (2 KB/DB) Rest Core For Quality 3 Sets -20 […]
Wednesday, August 2nd 2022
WARM UP Tabata Bike or Ski x 3 2 Sets 20 Pogo Jumps :15 Ring Support 10 Plank Shoulder Taps 5 Burpees then, -10 Ring Rows -3 Rope Ground to Standing Set up gymnastics STRENGTH 4 Rounds 6-11 Strict Pull-Ups rest :30 5-10 Strict Ring Dips rest :30 1-2 Rope Climbs (Rx+LLRC) rest :60 GET […]