NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Saturday, July 1st 2023

WARM UP – jump rope 1 partner jump ropes while 1 runs 150m. Alternate for 2 rounds Round 1) single unders Round 2) double unders MOVEMENT/MOBILITY – PVC, pull up bar, wall *grab PVC 10 PVC passthroughs 5 PVC around the world’s / direction 10 overhead squats, :02 pause each rep 5 PVC front squats, […]

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Friday, June 30th 2023

WARM UP In 25′ increments: 200′ shuttle run High knees Butt kickers Karaoke x 2 Side shuffle x 2 MOVEMENT/MOBILITY – barbell In 25′ increments: Lunge w/ twist Reverse lunge w/ overhead reach Lateral lunge Inch worm w/ push up Pike bear crawl Backwards pike bear crawl *grab barbell 8 deadlifts 16 front rack to […]

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Thursday, June 29th 2023

WARM UP Machine Tabata x 3 Minutes Movement/Mobility -1:00 Coach Stretch/Side -1:00 Hold in the bottom of Squat (use rig if needed) -10/10 Leg Swings Fwd/Bwd into 2 Sets :30 Hollow Hold 10 V-Ups :30 Low Plank 10 Situps :30 Rest SWEAT DAY!! Every 5 Minutes x 7 Sets -100m Farmer Carry (heavy KBs) -16 […]

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Wednesday, June 28th 2023

WARM UP – rower 200m row easy pace 300m row moderate pace rest :20 100m row sprint MOVEMENT/MOBILITY – pull up bar, KB 8 calf raises 8 calf raises toes pointed out 8 calf raises toes pointed in :30 calf stretch / side :20 dead hang :20 narrow grip dead hang :10-:20 chin up iso […]

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Tuesday, June 27th 2023

WARM UP – bike 30/25 cal bike 300m Run MOVEMENT/MOBILITY – rings, pull up bar 50′ walk on toes 50′ walk on heels 50′ Crab Walk 50′ Bear Crawl 10 reverse snow angels :15 single arm bottom of ring row iso hold / side :15 single arm top of ring row iso hold / side […]

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