May 2023

Sunday May 21, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 […]

Sunday May 21, 2023 Read More »

Friday May 19, 2023

CrossFit Main 6 double DB floor press AHAP 12 pushups 24 banded bicep curls Lvl6: 70/50,toes, blue/red band Lvl5: 50/35, toes, red/purple Lvl4: 40/30, toes down- knees up, purlple Lvl3: 35/25, knees, purple Lvl2: 30/20, knees, purple Lvl1: 25, 15, elevated, purple Longevity/QuickFit Main; (spin on last weeks pump session) E3 min x 15 min

Friday May 19, 2023 Read More »

Sunday May 14, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Sunday May 14, 2023 Read More »

Friday May 12, 2023

CrossFit Main 3 person teams; I go, you go style 15 min clock station 1: 100m empty sled push- 50 down/50 back- light and fast station 2: 10 double DB shoulder-overhead – regular working weight UB reps station 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1) Longevity Main same as CF class, keep

Friday May 12, 2023 Read More »

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