CrossFit - Tue, Aug 5Warm-up2 min cardiosamsonsoldierrunners lunge10 band pass thru10 Band Pull Apart20 Band GM3x w/bar6 RDL7 Bent Row8 ThrustersPendlay Row (6x5 Pendlay Row Record heaviest 1x5)Metcon (AMRAP - Rounds and Reps)3x3 min work [...]

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 angels5 xo sym bear hugEMOM5 min emom2 front squat2 hang [...]

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 XO Sym Pull down10 Xo sym Wy Neg10 XO Sym [...]

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 squat8 ea RDL8 Nordics15 Glute BridgeMetcon (AMRAP - Rounds and [...]

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 Snatch3 Power Snatch3 ThrustersMetcon (AMRAP - Rounds)30 Min EMOM Row [...]

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 (Build to a 3 RM)Metcon (AMRAP - Reps)2x 4 min [...]