SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 PVC Sit ups :10 Rest :20 Scorpions 8 sets: :20 max-distance row…
coachApril 23, 2022
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Scissor leg V-ups :10 Rest :20 Scorpions 2 sets of: 10 alternating…
coachApril 22, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Flutter kicks :10 Rest :20 Glute bridges 8 1 set: :45 bike…
coachApril 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit ups 10/15/25lbs :10 Rest :20 Superman holds 2 sets of:…
coachApril 20, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bicycle crunches :10 Rest :20 Various banded pull/press aparts 1 set: 200-m…
coachApril 19, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian twist :10 Rest :20 Scorpions 1 set: Run 200 m…
coachApril 18, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10 Rest :20 10-7 Pushups various hand positions Athletes have :05…
coachApril 17, 2022
SaturdayNo 9a WOD this upcoming EASTER Sunday.Warm-upRun/bike/row 4 mins General Stretches - Cossack stretch - Lunge w/twist - Spyder crawl - Apewalk - Running drills down length of gym ***Then***…
coachApril 15, 2022