CrossFit - Wed, Feb 5Warm-up200 m runCarioca3 Squat 3 StepHigh KneesButt Kickers100 M run½ tabata Row/Bike/ski3x5Good MorningFront SquatFront Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)2x400M [...]

CrossFit - Tue, Feb 4Warm-up2 min cardio2xsoldier kicksamsonrunners lungeSide LungeInch WormBurpee Broad Jump10 Hollow Rock10 SuperManAccessory WorkXo Sym Iron SCap2x5Cuban PressKip SwingsKnee RaisesMetcon (AMRAP - [...]

CrossFit - Mon, Feb 3WhiteboardFitness in 100 Words(see white board)Warm-up3 Runds Rowling2 Squat penalty10 Band Pass ThrusPull ApartsOHSGood MorningBarbell5 GM5 Front SquatEMOM2 Deadlift1 power clean1 [...]

CrossFit - Sun, Feb 2Crewnecks and Hoodies are in!  Your name is on the hanger, come and get it!Warm-upcariocarunners lungesamsoninch worm200 m RunAccessory WorkXO Symmetry10 [...]

CrossFit - Sat, Feb 1Crewnecks and Hoodies are in!  Your name is on the hanger, come and get it!Warm-up2 min row/bike/ski10 Leg Swings10 Lateral Leg [...]

CrossFit - Fri, Jan 31Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  [...]

CrossFit - Thu, Jan 30Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  [...]

CrossFit - Wed, Jan 29Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  [...]

CrossFit - Tue, Jan 28Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  [...]

CrossFit - Mon, Jan 27Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  [...]