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 [...]

CrossFit - Fri, Jul 25Warm-up2x200 M RunSoldier KickInchworms10 Xo Sym ATYT10 Xo Sym Incline PressHamstring SweepWalking Quad PullsHigh Knee Butt kickers2 Rope Climbs - 1st [...]

CrossFit - Thu, Jul 24Warm-upCariocaHamstring SweepsRunners LungeInch Worm10 Slant Board SquatsHip opener - duck walkSide lunge30 Sec Bar Hang5 Leg Raise to 905 Kip Swing5 [...]

CrossFit - Wed, Jul 23Warm-upsoldier kicksamsonrunners lunge3 squat 3 step10 Hinge Reachw/empty Bar5 Good Morning5 Front Squat5 DeadliftFront Squat (Build to 5 rep max)Metcon (AMRAP [...]

CrossFit - Tue, Jul 22Warm-up10 PVC Pass Thrus10 OHS10 OH Reverse Lunge10 Snatch Balance5 Full SnatchBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High [...]