NEWS, BLOG & WORKOUTS

WARM UP – heavy band 10 burpees 15 banded good mornings 10 burpees MOVEMENT/MOBILITY – barbell, pull up bar :30 banded overhead tricep stretch / side 10/10 banded Monster Walks w/ pull up band 6/6 quadruped hip CARs *grab barbell 8 upright rows :20 power position hold just above parallel 6 low hang clean high […]

Normally we would do our version of the CrossFit Games workouts this week, but after this past weekends’ tragedy it does not seem appropriate. Instead we will be doing the following workout in honor of Lazar Ðukić . This workout was written by Lazar as part of a Morning Chalk Up segment where they were highlighting […]

WARM UP “The Warm UP” :15 Jumping Jacks :15 Air Squats :15 Spiderman Lunge :15 Jump Squats then, McGill Big 3 -Curl Ups – 3 sets of :10 Hold Each Side -Side Plank – 2 x :15 Each Side -Bird Dogs – 3 x :10 Hold each side *Grab Barbell 10 Good Mornings 10 Glute […]

WARM UP – box 20 box step-ups 200m run MOVEMENT/MOBILITY – box, db’s :30 seated piriformis stretch on box / side :30 seated forward fold :30 v-sit :30 Box Pigeon 3 3-way lunges / side (forward, lateral, and curtsy) *grab DB’s 6 single arm thrusters / arm 4 single db lunges 4 double db thrusters […]

WARM UP :90 Machine then, Banded Stretching -3 Way Hamstring -Side Lying Quad Pull then, In 25′ Knee Tucks Tin Soldiers Walking Lunges Shoo the Chickens Lateral Lunge Skips For Height High Knees Butt Kicks 10/10 Leg Swings into 100m Out and Back Sprint SWEAT DAY!!! 4 Rounds 4:00 On/2:00 Off -Max Cal Row/Ski/Air Runner […]