CrossFit - Tue, Dec 16Warm-upRunners LungeSamson3 Squat 3 StepInch Worm2 min Jump Rope3 Rounds 5 eachBurpeesTuck JumpsAir SquatsPush UpsBack Squat (3@ 80%, 3@ 85%, max [...]

CrossFit - Mon, Dec 15WhiteboardThe Monday FixWarm-upCariocaSoldier KickHamstring Sweep200 M Run20 band good mornings10 Hollow Rock10 Supermanw/barbell 10 eachgood morningback squatdeadlifthang sq cleanpush pressDeadlift (3@ [...]

CrossFit - Sun, Dec 14Warm-upSoldierSamsonRunners LungeSpidermanGate openersSide lunge2x 30 sec eachhanging from righandstand holdSkill WorkKippingPistolsHSPUMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups [...]

CrossFit - Sat, Dec 13Warm-up3 min cardio10 alt scorpion5 inch worms w/3 push ups each10 alt runners lunge20 Air SquatXO Sym ActivationBench Press (5x6 record [...]

CrossFit - Fri, Dec 12Warm-upcairocarunners LungeButt KickersHigh KNeesinch wormsburpee broad jump3x5 Burpees5 Box jumps3 Burpee box jump5 Hanging knee raise100 m runMetcon (AMRAP - Reps)25 [...]

CrossFit - Thu, Dec 11Warm-up10 eaalt scorpionalt runners lungecal row/bike/skicossackinch worm6 samson2 rounds10 Walking Lunge 5 shoulder press5 push press5 push jerkPush Press (5x6 record [...]

CrossFit - Wed, Dec 10Warm-up2 min Jump RopeRunners LungeSpidermaninch worm3 squat 3 stepside lungeFront Squat (5x6 record heaviest)Metcon (AMRAP - Rounds and Reps)7 min amrap8 [...]

CrossFit - Tue, Dec 9Warm-up2 min cardio10 Arm Cirlceskneeling wrist streth10:band pull apartsband high pullface pullsband extension rotation (shoulder)3x 5 w/barclean pullhang power cleanpower cleanfront [...]

CrossFit - Mon, Dec 8Warm-up2 Min CardioWhiteboardThe Monday FixWarm-upcariocasoldierRunners LungeSamsonButt KickerHigh KneeSide Lunge100 M Run1 min Hang from Rig10 Hanging knee raise10 Inch worm10 BurpeesMetcon [...]

CrossFit - Sun, Dec 7SALE25% off Designs for Health Supplements through 12/2 - see Sunday email for detailsMerch Clearance tshirt/tank $10, Polo $15, Hoodie $20 [...]