NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Monday, January 30th 2023

WARM UP Coach Led Warm Up and Squat Prep STRENGTH E2M x 3 3 Front Squat :03 descent @ 65-77% E2M x 3 2 Front Squat – Build to a Heavy Double GET FIT 8 sets – alternating / 4x of each AMRAP – 2 10 BBJO @ 24/20″ 8 DB Thruster @ 50/35s Max […]

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Saturday, January 29th 2022

Coach Led Warm up Rowing Technique Emphasis PARTNER WOD With Partner in 30 Minutes: Max Distance Row (trade off however)

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Thursday, January 26th 2022

WARM UP 2 Minute Machine (@:30-1:00-1:30 perform 5 Second Sprint) then Coach Led Banded Hamstring Stretching and Mobility 1 Set -15 Banded Good Mornings -10 Push-Ups -10 V-Ups :30 Hard Machine SWEAT DAY!! Every 2 Minutes x 5 Sets 1:40 Max Cal Machine (hard sustainable effort, only :20 rest) right into Every 4 Minutes x […]

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Friday, January 27th 2023

WARM UP “The Warm Up” into 2x :20 Hollow Hold 10 SL V-ups then, 2 Sets 8 Spanish Squats 10/10 Banded Hip Distractions (external and internal) 10 Walking Lunges Build to Starting Weight STRENGTH E2M x 4 4/4 Back Rack Reverse Lunges *go heavier than last weeks sets of 6 METCON For Time AMRAP 6:00 […]

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Wednesday, January 25th 2023

WARM UP EMOM x 4 -5-10 Push-Ups *bike remainder of minute -Box Pigeon -Calf Stretch 2 Sets -10 Barbell Strict Press -10 Step Ups -10 Barbell Deadlifts Build to Strict Press Weight STRENGTH EMOM x 10 3 Strict Press *consistent weight METCON For Time 3x 4 RMU or 4 Jumping Ring Muscle Ups or 8 […]

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