SundayWarm-upWarm-up1 set: 200-m run 10 dumbbell deadlifts 10 dumbbell hang muscle cleans 10 dumbbell front squats 1 set: 200-m run 10 dumbbell power cleans 10 dumbbell front squats 1 set:…
coachFebruary 19, 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…
Read More
SaturdayMetcon (AMRAP - Rounds and Reps)23 min AMRAP 20 Cal Bike 3 Rope Climbs 20 Wall Balls 300M Sandbag Carry
coachFebruary 18, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Cat - Cow :10 Rest :20 Alt side plank /left/right side 1…
coachFebruary 16, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bird dod :10 Rest :20 Alt Superman Hold 5 sec 4 sets…
coachFebruary 15, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Various type of band pull aparts Red/Orange :10 Rest :20 Hollow Rocks…
coachFebruary 14, 2022
SundayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation AMRAP 8: 9/12-cal. row 12 kettlebell Romanian deadlifts 12 alternating box step-ups (6 each leg) Pre-workout: EMOM 8: Min. 1 |…
coachFebruary 12, 2022
SaturdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :20 jumping jacks :20 high knees :20 butt kickers :20 mountain climbers :20 shoulder taps :20 double knee tucks…
coachFebruary 11, 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 Crunches 1 set: 15 good mornings (unweighted)…
coachFebruary 10, 2022