NEWS, BLOG & WORKOUTS

Coach led warm up  Foam roll WOD 21-15-9 reps for time of: Chest to bar pull-ups (mods: reg, banded, rings) Russian KB swings (70/53) Wall walks (mod: box plank walk, wall step up) (15 min cap) Post time to Wodify and whiteboard  Cool down 3 rounds NFT: 2 min bike 20 alt. Toe touches

Coach led warm up  Floor stretches WOD Loredo (partner or single) 6 rounds for time of: 24 squats 24 push-ups 24 walking lunge steps Run 400 meters Rx + = vest (20/15) (40 min cap) Post time to Wodify and whiteboard 

Coach led warm up  Banded mobility (from rig) Then, W/bar  2 rounds of: 3 wall walks 6 squat clean thrusters 9 power snatch balance   WOD 5 rounds for time of: 12 hang power clean and jerks 9 thrusters 6 power snatches Women: 75 lb.  Men: 115 lb. (*20 min cap) Post time to Wodify […]

Coach led warm up  PVC warm up and stretches  Then, 5 min amrap of: W/ bar 5 good morning back squats 4 front to back shoulder presses 5 dead lifts Strength day! CrossFit Total Back squat, 1 rep (12 min cap) Shoulder press, 1 rep (6 min cap) Deadlift, 1 rep (12 min cap) Post […]

Coach led warm up Lacrosse ball mobility  WOD 3 rounds for time of: 30/20 cal bike 15 burpee box jump or step overs (24/20) 200 ft single kb farmers carry (4x 50ft lengths) (70/53) (*18 min cap) Post time to Wodify and whiteboard