CrossFit - Mon, Aug 4Whiteboard2 min Cardio Then Monday FixWarm-up2x10 leg swings10 pvc pass thruspvc front rack stretch5 xo sym WY negatives5 xo sym snow [...]

CrossFit - Sun, Aug 3Warm-upSoldier KicksRunners LungeSide Lunge3 Squats - Broad Jump30 Sec Hang5 inch worms w/3 push ups5 T2B or hanging knee raiseAccessory Work2x10 [...]

CrossFit - Sat, Aug 2Warm-up10 Leg Swings10 PVC Pass Thru10 OHS10 OH LungeFront Rack StretchAccessory Work3x10 slant board w/goblet6 each ATG split6 ea Bulgarian split [...]

CrossFit - Fri, Aug 1Warm-up2 Min Cardio10 Band Pull Aparts10 Band Pass Thrus10 Face Pulls10 Band Tricep press5 INch WormsSkill WorkEmpty Bar3x3 snatch Pulls3 muscle [...]

CrossFit - Thu, Jul 31Warm-upHamstring Sweep3 Squat 3 StepSamsonBear CrawlKneeling Wrist StretchBEGINNERS CLASS SKILLCleansEMOM6 min EMOM3 Clean Pulls3 Hang Power Clean3 Front Squat2 Squat CleansClean [...]

CrossFit - Wed, Jul 30Warm-up200 M RunRunners LungeInch WormSide LungeEMOM6 Min EMOM5 Good mornings5 Press behind neck5 Push JerkPush Jerk (Build to 3 RM)Metcon (AMRAP [...]

CrossFit - Tue, Jul 29Warm-upsoldier kickrunners lunge3 squat 3 stepinch wormHip Circle20 step each side20 Cowboy walk20 Drop Step20 Glute Bridge– 3 sets 5 reps [...]

CrossFit - Mon, Jul 28WhiteboardMonday FIxWarm-upHamstring SweepRunners Lunge15 Supermans15 Hollow Rocks15 Air Squats50 Ft Death Marchw/Bar 2x:8 Good mornings8 Jefferson curls8 Seated Good mornings8 Back [...]

CrossFit - Sun, Jul 27Warm-up10 leg Swings10 PVC Pass Thrus10 PVC thrusters10 PVC good mornings200M Run2x w/bar5 Front Squat5 Push Press5 Thrusters5 Scaled dipsAccessory WorkCore [...]

CrossFit - Sat, Jul 26Warm-up3 Min row/bikeRunners Lunge10 Slant Board air squatHip opener Duck WalkInchwormLighter DBs:2x5 Squat Clean5 Push Jerk5 DeadliftAccessory WorkHip & Leg Accessory3x8 [...]