Wednesday – 10/16/2019
The Workout for Wednesday is: WARM-UP (Primer) Tabata Machine 8 x :20 on / :10 off (Specific) Midline Stability 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank STRENGTH Every 60 seconds x 10 minutes (10 sets) Deadlift x 2 reps *Get used to this clock setup.. being […]
Tuesday – 10/15/2019
The Workout for Tuesday is: WARM-UP (Primer) 1 Round -88′ Shuttle Run / 88′ Walking Lunge (44′ fwd / 44′ bkwd) -88′ Shuttle Run / 88′ Bear Crawl (44′ fwd/44′ bkwd) -88′ Shuttle Run / 88′ Crab Walk (44′ fwd /44′ bkwd) -88′ Shuttle Run / 88′ Lateral Plank Walk (44′ Rt / 44′ Lt) […]
Monday – 10/14/2019
The Workout for Monday is: WARM-UP (Primer) Every 15 sec x 3 minutes 2 Burpees + 2 Box Jumps (Midline Activation) 5 – 4 – 3 – 2 – 1 -Hollow Rocks -Arch Rocks (Specific) 27 Squat Progression STRENGTH Every 2 minutes for 10 minutes (5 sets) Back Squat x 2 reps Tall Box Jump […]
Saturday – 10/12/2019
This is the start of the 2020 CrossFit Open. Remember, the gym will open at 8:30. Come in to sign up for a heat & warm up. Be ready to judge & cheer everyone on too! The Workout for Saturday is: CrossFit Open Workout 20.1 10 Rounds for Time (15 minute CAP) -8 Ground-to-Overhead (95/65) […]
Friday – 10/11/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -15 sec Jacks -15 sec Air Squat -15 sec Mtn Climber -15 sec Jump Squat 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank (Mobility) Couch Stretch x 30 sec /side W.G.S. x 6 total reps (3 per side) (Specific) Review & Setup […]