NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Monday – 2/18/2019

The Workout for Monday is: WARM-UP (Primer) 3 Rounds -60 sec machine -10 Banded Y-Pulls -8 Jumping Pull-Ups (Mobility) Hip Extension in Crab Position x 10 Reps Hold Hip extension for a 2-count (Specific) 2 Rounds -10 Ring Rows -10 Beat Swings on bar or rings GYMNASTICS 5 x 2+3 of one of the following […]

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Saturday – 2/16/2019

The Workout for Saturday is: WARM-UP (Primer) Rowling Game (Mobility) Ankle Focus (Specific) 8 x 1-arm Deadlift /side 8 x 1-arm Hang Clean /side 8 x 1-arm Push Jerk /side 4 x 1-arm Hang Clean to Push Jerk /side 4 x 1-arm DB Snatch /side PARTNER WORKOUT In teams of 2, complete the following for […]

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Friday – 2/15/2019

The Workout for Friday is: WARM-UP (Primer) 3 Rounds -30 sec Machine -10 Burpees -100′ Lateral Shuffle (Mobility) -World’s Greatest Stretch x 10 -PVC BTB Internal Rotations x 10 /side (Specific) 2 Sets -7 Band W Pull -7 Banded OHS STRENGTH Overhead Squats 3 x 5, across METCON For Time 12 – 9 – 6 […]

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Thursday – 2/14/2019

The Workout for Thursday is: WARM-UP 3 Rounds -25′ World’s Greatest Stretch -25′ Death March -25′ Inchworm -5 to 10 Ring Rows 3 Rounds -5 Single Arm Ring Rows -5 Banded Y-Pulls 3 Rounds -3 Wide Push-Ups -3 Normal Push-Ups -3 Narrow Push-Ups 3 Rounds -5 Air Squats -5 KB Swings PARTNER WORKOUT “Cindy with […]

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Wednesday – 2/13/2019

The Workout for Wednesday is: WARM-UP (Primer) 3 Rounds -10 Suitcase Deadlifts /side -10 Light Single Arm DB Clean & Jerk (5/arm) (Mobility) Prayer Stretch 3 x 30 sec holds (Specific) 2 Sets -7 KB Swings -7 Box Jumps GYMNASTICS EMOM x 8 -5 Toes-to-Bar -3 Bar Muscle-Ups *Stay smooth and use your hips in […]

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