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 [...]

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 - Rounds and Reps)17 Min AMRAP200 m Run20 Wall Balls [...]

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 eachback squatRDL BarbellSDLHPBack Squat (Build to 3rm)Metcon (Time)4 Rounds10 SDLHP [...]