CrossFit - Wed, Mar 11Free Guest Day - March 13th!The CrossFit Warm-up3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC [...]

CrossFit - Tue, Mar 10Free Guest Day - March 13th!Warm-up2 Min Cardio10 w/pvc:Pass ThruOHSThrusterleg SwingHollow RockV-UpScap Pull UpT2BEMOM4 min EMOM3 each:Power CleanFSPPThrusterThruster (5x4 record heaviest [...]

CrossFit - Mon, Mar 9Free Guest Day - March 13th!Warm-up3 min cardioWhiteboardMonday FixWarm-upSolider KickHamstring SweepInch WormSamsonDeath MarchKB OH Walking lunge3x5GMDLBS6 OH LungeDeadlift (5x4 record heaviest [...]

CrossFit - Sun, Mar 8Free Guest Day - March 13th!Warm-up10:Alt ScorpionInch WormHanging Knee RaiseBurpees2 wall walks2 manmakers (push up row, push up row, squat clean [...]

CrossFit - Sat, Mar 7Free Guest Day - March 13th!Warm-upRunners lunge10 Inch Worms 2 Push Ups eachXo Sym: tiger walk, Incline +Bench Press (5x5 record [...]

CrossFit - Fri, Mar 6Free Guest Day - March 13th!Warm-upcariocagate openers high kneesbutt kickersrunners lunge200 m run10 SCap Pull ups1 round Cindy 5 pull up, [...]

CrossFit - Thu, Mar 5Free Guest Day - March 13th!Warm-up10 Alt ScorpionXO Sym WY Neg & Victory2x10Leg SwingsAlt Runners Lunge200 M RunPush Ups2x5Shoulder Press w/2 [...]

CrossFit - Wed, Mar 4Free Guest Day - March 13th!Warm-up3 min cardiorunners lunge3 squat 3 stepsamsoninch wormside lungeEMOM4 min EMOM4 Good Mornings4 Back Squat4 ThrustersBack [...]

CrossFit - Tue, Mar 3Free Guest Day - March 13th!Warm-upWith a barbell plate 3x5 each around the world10 each:front raisetricpe press OHjump on and off [...]

CrossFit - Mon, Mar 2Warm-up400 m RunWhiteboardThe Monday Fix - Muscle & Bone HealthWarm-upSoldier KickHamstring SweepGate OpenerHigh KneesButt Kickers100 M Run20 air squat10 Cossack10 Vertical [...]