SUNDAY OCTOBER 2, 2022
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... Read More
FRIDAY SEPTEMBER 30, 2022
CrossFitMainAfter building to working weights:E3 min x 15 min 5 sets:5 back squats at 70-75% of 1rm across all setsImmediately after you finish backsquat you’ll... Read More
THURSDAY SEPTEMBER 29, 2022
CrossFitMainFive 2-minute rounds of: (25 min including rest) 300/200-m sprint (should take ~ 1-1:20 min to complete run) scale to bike as needed with 600/900mMax-rep... Read More
WEDNESDAY SEPTEMBER 28, 2022
CrossFitMainA. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3 B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2 C. E2... Read More
TUESDAY SEPTEMBER 27, 2022
CrossFitMain5 rounds for time of: (18 min cap, goal is sub 15) 15 deadlifts12 pull-ups (how you tested in during test week)9 front squats*barbell weight... Read More
MONDAY SEPTEMBER 26, 2022
CrossfitMainAlt. reverse tabata :10 on x :20 off x 8 sets (12 min) HS holdLvl6/5: wall facing/kick upLvl4/3: box HS holdLvl2/1: downdog hold wall climbLvl6/5:... Read More
SATURDAY SEPTEMBER 24, 2022
Crossfit8am-10a open gym/test week(s) make up
FRIDAY SEPTEMBER 23, 2022
CrossiftRe-test week 2; day 6A. Clean 1rmL6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L5: Male: (255+)L5: Female (175+)L4: male (205)L4: female (135)L3 male (165)L3 female (105)L2... Read More
THURSDAY SEPTEMBER 22, 2022
CrossfitIf you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.... Read More
WEDNESDAY SEPTEMBER 21, 2022
CrossfitRe-test week 2; day 5A. OHS max:L5: Male (200+)L5: female (165)L4: male (165)L4:female (135)L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1: PVC-15# bar 5#... Read More