Monday – 3/11/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine Flux your pace between 50 sec Slow Pace to 10 sec Fast Pace (Mobility) With an Empty Barbell 5 Rounds 2 Strict Presses @ 31×1 4 Front Rack Openers Then 10 Back Squats with Double Bounce at bottom. (Specific) Review Pause Power Clean Tech. WEIGHTLIFING […]
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 […]