Monday 20201019
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Following the warm-up go into a quick review of the Push Press...
View ArticleTuesday 20201020
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into your...
View ArticleWednesday 20201021
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt....
View ArticleThursday 20201022
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round:...
View ArticleClik here to view.
Friday 20201023
Warm-up (No Measure) 3 ROUNDS10 Empty Barbell Good Mornings20 Glute Bridge-Ups Into… 3 ROUNDS10 Empty Barbell Romanian Deadlifts10 Kipping Swings10 V-Ups Strength – Deadlift (1×3) ON A 20:00 RUNNING...
View ArticleClik here to view.
Saturday 20201024
Warm-up (No Measure) 2 ROUNDS15/12 Cal Row10 PVC Pass Throughs10 PVC Overhead Squats10 PVC OH Lunge Into… 2 ROUNDS15/12 Cal Row10 Barbell Hang High Pulls10 Hang Muscle Snatches:30 OH Barbell Hold...
View ArticleClik here to view.
Sunday 20201025
Warm-up (No Measure) LINE DRILLS (5:00 CAP)Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. 25’ Walking Knee to Chest...
View ArticleClik here to view.
Monday 20201026
Warm-up (No Measure) 3 ROUNDS 30 Single Unders30 Mountain Climbers10 Sumo Good Mornings Following the warm-up, review the Double Unders and Sumo Deadlifts Extended Warm-up – Metcon (Weight) EMOM x 12...
View ArticleClik here to view.
Tuesday 20201027
Warm-up (No Measure) 2 ROUNDS:30 Banded Plank10 Banded Pass Through10 Banded Pull Aparts Into… 2 ROUNDS1:00 Bike*5 SA DB Deadlift (R)5 SA DB Press (R)5 Knee Push-Ups5 SA DB Deadlift (L)5 SA DB Press...
View ArticleClik here to view.
Wednesday 20201028
Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers10 Alt Groiners10 Empty BB Kang Squats Into… 3 ROUNDS 25ft Karaoke R25ft Karaoke L25ft Side Shuffle R25ft Side Shuffle L10 Jumping Squats10 Wall Ball Push...
View ArticleClik here to view.
Zoom, Yoga, Coaches, Survey
Hello Everyone!! Hope you and your family are safe and well. Attendance has been great and everyone is doing a great job at keeping their distance and cleaning up anything they come in contact with....
View ArticleClik here to view.
Thursday 20201029
Warm-up (No Measure) AMRAP x 8 MINUTES10 Scap Pull-Ups10 Scap Push-Ups10/8 Cal Row (EZ)10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position Workout – Metcon...
View ArticleClik here to view.
Friday 20201030
Warm-up (No Measure) 3 ROUNDS5 Push-Up to Pike10 Clean Grip Deadlifts20 Plank Shoulder Taps Skill – Metcon (No Measure) 4 SETS FOR QUALITY:30 Scap Push-Ups10/10 Single Leg Glute Bridge-Ups*:30...
View ArticleClik here to view.
Saturday 20201031
Warm-up (No Measure) 400m Group Run Into… 3 SETS (8:00 Cap)10 Slow Single DB Sumo RDL8 Single DB Front Squat6 Push-Ups4 Burpees Workout – “ELM STREET” (Time) 2 SETS FOR TIME10 Devil’s Press...
View ArticleClik here to view.
Sunday 20201101
Warm-up (No Measure) AMRAP x 10 MINUTES10 Walking Lunges10 Slam Ball Deadlifts8 V-Ups8 Scap Pull-Ups6 Kip Swings6 Push-Ups to Pike Workout – Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES20 Slam...
View ArticleClik here to view.
Monday 20201102
Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 5 Clean Deadlift10 Elbow Punches5 OH Press5 Lunge + Lunge + Jumping Air Squat Following the warm-up, go into your teaching of the Clean and Jerk! Strength...
View ArticleClik here to view.
Burpee Benefit War
Hope everyone had a great weekend! We are participating in the upcoming competition as a box. It is called a “burpee benefit war” and we will be competing against several other local boxes. This...
View ArticleClik here to view.
Tuesday 20201103
Warm-up (No Measure) 3 ROUNDS30 Single Unders10 Scap Pull-Ups5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the workout and skill. Skill – Metcon (No...
View ArticleClik here to view.
Wednesday 20201104
Warm-up (No Measure) 3 ROUNDS10/10 Moose Antlers5 Inch Worm + Push-Up10 PVC Pass-thrus Into… 3 ROUNDS10 Push-ups (2111)8 Snatch Grip RDL6 Hang Muscle Snatch Workout – Metcon (Time) 3 ROUNDS FOR TIME15...
View ArticleClik here to view.
Thursday 20201105
Warm-up (No Measure) AMRAP x 4 MINUTES:30 Row (EZ)20 Shoulder Taps10 Up-Downs Into… AMRAP x 5 MINUTES:30 Row (Mod)10 Up-Downs5 Push-ups Workout – Death Row (AMRAP – Rounds) EMOM x 20 MINUTESMIN 1 — 20...
View Article