ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation (Front rack, wrist) EMOM 8: Min. 1 | 1:00 slow row Min. 2 | :30 squat-to-stands Min. 3 | 1:00…
coachSeptember 14, 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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WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 BP Tea cups side bends 25/35 10/15 :10 Rest :20 BP…
coachSeptember 13, 2022
TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Windshield wipers :10 Rest :20 Bicycle crunch 1 set: :20 shoulder…
coachSeptember 12, 2022
MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation "Tabata " Core Alternate 8 Sets of : :20 Single leg V-Ups :10 Rest :20 Down dog to Up dog…
coachSeptember 11, 2022
SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation AMRAP 3: 10 box step downs (5/side) 10 scap shrugs 5 wide stance inchworm push-ups AMRAP 4: 10 box jumps…
coachSeptember 10, 2022
SaturdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation Set up for 911 TributeMetconMetcon (Time)The 9/11 Tribute WOD FOR TIME: PARTNER or SINGLE 2001m Row or 2001m Run (1.25…
coachSeptember 9, 2022
FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: :40 50-ft shuttle runs :10 rest :30 alternating shoulder taps :10 rest :20 supinated grip hang from bar…
coachSeptember 8, 2022
ThursdayWarm-upWarm-upHeavy Strength Day. 3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, calves ,lower back ) "Tabata " Core Alternate 8 Sets of : :20 Bicycle sit…
coachSeptember 7, 2022