NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Tuesday, September 27th 2022

WARM UP 300m Jog into 2 Sets 10 Step Ups 10 Bird Dogs :45 Wall Sit then Barbell Warm Up and build to starting weight STRENGTH Deadlift 6 x Sets 3/3/3/2/2/2 Every 2 Minutes 70%-85%+ *all Deadstop *build to a heavy set of 2 *hands must stay on bar GET FIT 3 Rounds 25 Wallballs […]

Read More

Monday, September 26th 2022

WARM UP 2 Sets 25 Rower Pulls 10/10 Banded Hip Distractions 5 Tempo Air Squats into Coach Led Hip Flow Build to Starting Front Squat Weight STRENGTH Front Squat 4×5 start @ 70% and build to a 5 Rep max rest 2 Minutes GET FIT 4 Rounds 15/12 Cal Row 10 Thrusters (95/65)(Rx+115/95) 12 T2B […]

Read More

Saturday, September 24th 2022

In-House Partner Comp Starts @ 9:30 and ends at 12:00 Cookout and hangout starts at 12:00 and we will hangout as long as people want to stay! Should be a fun day. Hope to see you all there. If you are not signed up yet text me so I can get you on the list.

Read More

Friday, September 23rd 2022

WARM UP AMRAP x 6 -10/8 Cals -8 Crossover Ys -6/6 External Rotations -4 Burpees into 2 Sets :20/:20 SL Wallsit :20 HS Hold 10 Shoulder Taps Set up gymnastic pump session FUNCTIONAL PUMP!! EMOM x 10 Alt. -6-10 Banded Pull-Ups + 6-10 Ring Rows -8 DB Strict Press + 6-10 Push-Ups METCON 4 Rounds […]

Read More

Thursday, September 22nd 2022

WARM UP 5-10 Minutes of Coach led Mobility or Foam Rolling into 2 Rounds -10/8 Cal Machine -10 Hollow Hold Crunches -5 Kang Squats -5 Scorpions then 1 round of Movements in Workout SWEAT DAY 36 Minute AMRAP: Max Calorie Machine of Choice* *@ 0:00 and every 4 Minutes after perform -9 KB Swings -9 […]

Read More