Saturday – 3/9/2019
Remember, the gym will open up at 8:30am where you can begin signing up for your Heat Time. The Workout briefing will begin at 9:00 SHARP! Do not be late… we do not want any butt hurt attitudes from people who do not understand the movement standards. The Workout for Saturday is: CrossFit Open Workout […]
Friday – 3/8/2019
The Workout for Friday is: WARM-UP (Primer) 3 Minute Row -50/10 -40/20 -30/30 (Mobility) Banded Hip Distraction x 30 sec (Specific) 4 Rounds: 15 sec each -S.A. KB Swing -S.A. KB Clean -S.A. KB Front Squat -S.A. KB S2OH STRENGTH Front Squat 5 x 3 @ 75% *Perform a new set every 2 minutes or […]
Thursday – 3/72019
The Workout for Thursday is: WARM-UP (Primer) 6 Minutes :20 ON / :10 OFF -Wall Balls -Medball Dead Bug -Lunge Jumps (Movement Review) -10 DB Snatch -10 Box Jumps (no rebound) -10 Abmat Sit-ups -10 Box Jumps (with hopping between reps) METCON Every 3 minutes for 30 Minutes Odd Rounds: 20 DB Snatches (50/35) + […]
Wednesday – 3/6/2019
The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -60 sec Stiff Leg Rowing -60 sec Easy Air Squats (Round two: PVC OHS) (Mobility) 10 Reps Worlds Greatest Stretch *Hold elbow on ground for 10 Count (Specific) 2 Rounds -5 Banded W Pull Aparts -5 Banded OHS -10 Banded Good Mornings STRENGTH Deadlift 3 x […]
Tuesday – 3/5/2019
The Workout for Tuesday is: WARM-UP (Primer) EMOM x 6 1 – 45 sec Machine 2 – 8-12 Burpees 3 – 9 Heavy Wall Balls (Mobility) -5/5 Samson Lunge + Reverse Hamstring Stretch -5/5 T-Spine Rotation + Thread the Needle -50′ Crab Walk (Specific) 2 Rounds with partners on low rings -3 Count False Grip […]