CrossFit - Thu, Jul 17Warm-up2x10 Leg Swings10 Slant Board Air Squats5 each runners lunge reach5 Seated Dips20 Jump RopeSamson Ea. sideBack Squat (4@65% 3@75% 1@85% [...]

CrossFit - Wed, Jul 16Warm-upSoldierSamsonRunners Lunge3 step 3 squatside lungeinch worm200 M Run200 M rowBEGINNERS CLASSsame WODSkill WorkRowingScaling push upsTabata This! (5 Rounds for reps)Tabata [...]

CrossFit - Tue, Jul 15Warm-up2 min Row/bike/ski/run10 PVC Pass Thrupvc front rack stretch5 inch worms10 OHS10 Jumping Jacks--2x 5Shoulder pressPush PressPush JerkBox JumpsShoulder Press (4@65% [...]

CrossFit - Mon, Jul 14WhiteboardMonday FixWarm-up200 M runSoldier kickSamsonRunners LungeInch WormHip Circle - ActivationBEGINNERS CLASSSumo Deadlift High Pull technique No Rx weight for metconAccessory Work3x10 [...]

CrossFit - Sun, Jul 13Warm-up400 M RunHip Circle ActivationXo Sym:10 bear hug10 Pull Down10 ATYT10 RowMetcon (AMRAP - Reps)16 Min Amrap200 M Run1 min rest200 [...]

CrossFit - Sat, Jul 12Warm-up10 PVC Pass Thru10 OHSrunners lunge10 Push UpsBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle [...]

CrossFit - Fri, Jul 11Warm-up10 Leg Swings5 Inch Worms5 Burpees10 V-Ups200 M Run--Warm Up to Power Clean weightMetcon (Time)5 Rounds400 M Run10 Power Cleans 135/95 [...]

CrossFit - Thu, Jul 10Warm-upSoldier Kick3 Squat 3 StepSamsonRunners LungeDeath March10 Second Ring Support5 Scaled Dips5 DipsBARBELL5 Good Mornings5 Back Squats5 DeadliftsDeadlift (4x3 85%)Metcon (Time)21-15-9Deadlift [...]

CrossFit - Wed, Jul 9Warm-upHamstring SweepSamsonRunners LungeInch Worm3x5 Shoulder Press5 Push Press5 Push JerkBEGINNERS CLASSWork on Push Jerk Technique Push Jerk (4x3 85%)Metcon (AMRAP - [...]

CrossFit - Tue, Jul 8Warm-up10 PVC Pass Thru10 Around the World10 OHS10 Leg Swings10 Ring Rows25 Ft Burpee Broad Jump10 Scap Pull UpsSkill WorkKippingProper GripPull [...]