NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday, February 23rd 2024

WARM UP – bike Tabata Bike :20/:10 x 8 MOVEMENT/MOBILITY – wall, band, BB 1:00 v-sit stretch 1:00 90/90 stretch / side *grab moderate/heavy band 1:00 banded overhead tricep stretch / side 12 banded side steps w/ pull up band / direction 12 seated wide grip band rows, band around feet *grab BB 8 good […]

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Thursday, February 22nd 2024

WARM UP – KB 2 Rounds 10 KB swings (light) 10 walking lunges (BW) 10 push ups MOVEMENT/MOBILITY – wall : 30 lat/tricep stretch on wall / side :30 turnback stretch on wall / side :30 wall hinge stretch :30 calf stretch on wall / side :30 cross-legged piriformis stretch / side :30 wide stance […]

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Wednesday, February 21st 2024

WARM UP – MB 10 MB cleans 20 MB russian twists 10 MB squats 20 Lateral hops over line 10 MB thrusters MOVEMENT/MOBILITY – PVC, pull up bar, barbell :30 Russian Baby Makers :30 pigeon / side :20 superman hold 10 prone T’s :30 forward fold holding MB :30 couch stretch on MB 8 Wallballs […]

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Tuesday, February 20th 2024

WARM UP :40 Wall Sit 3x 5 RDLs 5 air squats/front squat/thrusters 20 lateral hops over bar MOVEMENT/MOBILITY – light DB’s :30 Samson stretch / side 10 plank to downward dog 20 pike shoulder taps :30 manual forearm stretch, one finger at a time / side 5/5 arm clocks *grab light plates 2x 5 cuban […]

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Monday, February 19th 2024

WARM UP 500m Row or 1000m Bike :30 Dead Hang 8 Ring Rows MOVEMENT/MOBILITY – barbell 5 inch worm to push up :30 book t-spine opener / side :30 lunge stretch w/ backwards reach / side 10 RDLs 10 Strict Press 10 deadbugs 10 prone W’s :15 stand on 1 leg / side :15 single […]

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