Friday – 5/31/2019
The Workout for Friday is: WARM-UP (Primer) -300m Run -12/10 Cal Row -12/10 Cal Bike (Mobility) 20 Band Pull Aparts 15 Russian Baby Makers 10 Sumo Inchworms (Specific) Press Series -5 Strict Press -7 Push Press -9 Push Jerks SDLHP Series -9 Sumo Deadlifts -7 High Pulls -5 Sumo Deadlift High Pulls METCON DTC Sprint […]
Thursday 5/30/2019
The Workout for Thursday is: WARM-UP (Primer) Rowling + Burpee Penalty (Mobility) 2 Rounds – 15 sec QPED Pointer (contralateral) Static – 15 sec QPED Pointer (contralateral) Static – 15 sec QPED Pointer (contralateral) Dynamic – 15 sec QPED Pointer (contralateral) Dynamic (Specific) 2 Rounds -20 Bar Taps -3 Floor-to-Standing Rope Climbs -10 Barbell RDLs […]
Wednesday – 5/29/2019
The Workout for Wednesday is: WARM-UP (Primer) EMOM x 6 E – 10 KB Taters O – 30 sec Front Plank (Mobility) Shin Box Rotations x 20 Squatting Shin Box Rotations x 10 Forearm Opener x 45 sec (Specific) 2 Rounds with an empty barbell -3 Temp Front Squats @ 53X1 -5 1 1/4 Front […]
Tuesday – 5/28/2019
DELOAD WEEK BEFORE MAXING OUT ON SATURDAY. A LOT LESS INTENSITY AND VOLUME. PLEASE LISTEN TO YOUR BODY THIS WEEK ESPECIALLY AFTER MURPH AND THE HARD 7 WEEKS WE HAVE HAD PREVIOUSLY. WE WANT EVERYONE AT THEIR BEST TO HIT A PR THIS WEEK!!! 🙂 The Workout for Tuesday is: WARM-UP (Primer) 4 Minute Machine […]
Monday – 5/27/2019
(ONLY ONE CLASS @ 9:00 AM TODAY) MEMORIAL DAY MURPH In honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan Jun 28th, 2005, the DTC CrossFit community will be doing the Hero Workout “Murph”. For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *If you have a […]