Work out of the day
CrossFit workout of the day, nutrition tips and more

Saturday – 2/23/2019

~Remember~ The gym will Open at 8:30 but we will not start the workout briefing until 9:00. If you’d like to sign up for an early heat, you may want to show up early. We will be running heats of 13-15 people (depending on the rowers I can scrounge up). The Workout for Saturday is: […]

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Friday – 2/22/2019

The Workout for Friday is: WARM-UP (Primer) -30 Jumping Jacks -10 Push-Ups to Down Dog -20 sec HS Hold On Wall (Mobility) Couch Stretch (Specific) -10 Single Arm DB Devils Press (5/5) -10 DB Goblet Squats -20 Band Pull Aparts STRENGTH Option A: Take 12 minute to work up to a heavy Front Squat double […]

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Thursday – 2/21/2019

The Workout for Thursday is: WARM-UP Tabata (8 x 20 on / 10 off) 2 rounds -Box Step-Ups -Planking Shoulder Taps -Box Jumps (step down) -Burpee Kick Backs SWEAT WORKOUT EMOM x 32 Minute 1.) 12/10 Cals of your Choice Minute 2.) 12 Burpees Minute 3.) 30-50 Double-Unders Minute 4.) 45 sec Plank or any […]

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Wednesday – 2/20/2019

The Workout for Wednesday is: WARM-UP (Primer) 40 seconds ON / 20 seconds OFF x 4 Minutes (Alternating) -Row or Shuttle Run -Burpees (Mobility) -Banded Handcuff Stretch x 30 sec /side -PVC Lat Opener x 30 sec /side (Specific) 2 Rounds -10 Single Leg RDL /leg with empty barbell -10 Strict Press with empty barbell […]

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Tuesday – 2/19/2019

The Workout for Tuesday is: WARM-UP (Primer) EMOM x 9 1) 45 sec Machine 2) 20 Walking Lunges 3) 20 sec /side Star Plank (Mobility) -10 Turkish Get-Ups (5/5) -10 Half Kneeling Banded External Rotation + Press (10/10) (Specific) -10 Air Squats -10 Spanish Squats -10 Cossack Squats -10 Jump Squats STRENGTH Back Squat 5 […]

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