June 7 Workout

Wednesday, Week 4/Block 4 A) Warm-up, 10:00 “Burgener Warm-up w. a pvc” 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch *Go through 5 reps of each step and explain the significance of each. B) Prep, 5:00...
May 1 Workout

May 1 Workout

A) Warm-up, 10:00 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) ” B) Mobility, 5:00 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″” box. C) Strength, 20:00  1)...

My CrossFit Story

Time to earn a Bonus point for your team. In the form below please tell us your CrossFit story. -Post Title must be your First and Last Name -You are required to upload a photo When filling out your story answer the following questions in a narrative form. What...
February 25 Workout

February 25 Workout

CROSSFIT 170225 WARM UP Dynamic Warm-up. I would recommend using a different variation that you used on Thursday ie. statically vs. dynamic. – High Knees – Butt Kickers – Soldier Kicks – Walking Lunges w. a twist – Carioca – Jumping Jack Shuffle – Broad Jumps – Back...
February 24 Workout

February 24 Workout

CROSSFIT 170224 WARM UP 5:00 Dynamic Then, 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees *10 X-Band Walks Forward/Backward PREPARATION Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats –...

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