NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Thursday – 3/21/2019

The Workout for Thursday is: WARM-UP (Primer) 30 sec ON / 30 sec OFF Alternating movements 2 Rounds -Shuttle Jogs -Burpee Broad Jumps -Jumping Jacks (Mobility) -3 Way Banded Leg Stretch (30 sec each) -1 minute Seated Forward Fold (Specific) Review metcon pacing/strategy METCON 3 Rounds for Time -Row 1500/1250m -100 Air Squats -50 Russian […]

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Wednesday – 3/20/2019

The Workout for Wednesday is: WARM-UP (Primer) 4 Minute Machine *Sprint last 10 seconds of each minute. (Mobility) -:30 Forearm Stretch -:30 Puppy Dog Stretch (Specific) 3 Rounds -:30 Squat Hold (holding rig) -10 Single Arm KB Front Squats /side -10 Reverse Lunges STRENGTH Front Squat 4 x 4 @ 75% *Stick with % METCON […]

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Tuesday – 3/19/2019

The Workout for Tuesday is: WARM-UP (Primer) 3 Minute Machine (Mobility) -:30 sec Banded Lat Opener /side -:30 sec Banded Pec Opener /side (Specific) 2 Rounds -10 Scap Pull-Ups -10 False Grip Ring Rows -5 Narrow Grip Push-Ups GYMNASTICS (Option A) Weighted Strict Pull-Ups 5 x 3 *Regular grip pull up, 3 reps heavy for […]

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Monday – 3/18/2019

The Workout for Monday is: WARM-UP (Primer) 3 Rounds -1:00 Machine -10 KB Taters (Mobility) -10 Cat-Cows -10 T-Spine Rotations (5/5) -:20 Supinated Grip Hang From Rig (Specific) Hang Snatch Technique WEIGHTLIFTING Hang Squat Snatch (Hang Power Snatch for beginners or athletes with limited mobility) 4 x 2 @ 75-85% *When you lower the bar […]

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Saturday – 3/16/2019

The gym will open at 8:30am and the workout briefing will begin at 9:00 sharp. Show up early if you want a specific heat time. The Workout for Saturday is: WARM-UP (Primer) 3 Rounds -:50 easy machine + :10 hard machine -5/5 Bird Dogs -10 Glute Bridges (Mobility) 4 Rounds (2 per side) with light […]

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