Saturday, February 25

Prep Equipment Required: Foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 4 Rounds: – 3 Yoga Push-ups – 5 each Bodyweight Lunges – 10 Air Squats A. For Time With A Partner 100 Wall Balls (20/14) 800 Meter Run carrying medball 60 Curtis P’s […]

Friday, February 24

CrossFit Open 23.2 TBA

Thursday, February 23

Prep Equipment Required: Foam roller, plyo box, barbell 1) 1 Round: – 60s each Foam Roll Hamstrings & Lats – 5 each Spiderman Lunge 2) 2 Rounds: – 10s each Side Plank Clamshell – 10s each Deadbug 3) 1 Round: – 30s Barbell Ankle Stretch – 30s Barbell Front Rack Stretch 4) 2 Rounds: – […]

Wednesday, February 22

Prep Equipment required: Foam roller, light KB 1) Foam Roll Adductors + Quads x 60s each 2) Adductor Rockback Stretch x 60s each side 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 5 each Split Squats – 10s Hollow Hold 5) Rowing Drills A. For Time […]

Tuesday, February 21

Prep Equipment Required: Foam roller, light band, light KB 1) 1 Round: – 30s each Three-way Thoracic spine Roll – 60s each Biphasic Lat Stretch 2) 2 Rounds: – 5 each Tall Kneeling KB Halo – 5 Superman Rows 3) AMRAP 5: – 10 Scap Pull-ups – 10 Band Pull-aparts – 10 Single Straight Arm […]

Monday, February 20

Prep Equipment required: Foam roller, medium/light band, barbell 1) 1 Round: – Foam Roll Glutes & Hamstrings x 60s each – 10 Sciatic Nerve Floss each 2) 2 Rounds: – 1 each Bird Dog Hold 10s – 1 each Star Plank 10s – 1 Curl Up 10s 3) 3 Rounds: – 5 Barbell Good mornings […]

Saturday, February 18

Prep 1) Foam roll wherever you need it 2)  4 Rounds: 5 each Bodyweight Lunges 7 Banded Overhead Goodmornings 9 Air Squats A. Teams of 3 Buy in: 6K Bike 4 Rounds of: 60 total Plate Lunge & Twist (45/25) 60 total CrossBody Muscle Snatch (50/35) Cash out: 3K Row – Goal: Challenging effort, unbroken […]

Friday, February 17

CrossFit Open 23.1 TBA

Thursday, February 16

Prep Equipment required: Foam roller, barbell, medium/light band, 1) 1 Round: – 60s each Foam Roll Glutes & Hamstrings – 10 each Sciatic Nerve Floss – 10 each Dynamic Pigeon Pose 2) 2 Rounds: – 10s each Side Plank Clamshell – 10 each Deadbug Hold 3) 2 Rounds of: – 6 RDLs – 6 Hang […]

Wednesday, February 15

Prep Equipment required: Foam roller, medium band, light KB 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 Ft Bear Crawl – 10 total Box Step-ups – 10 Banded Overhead Squats A. AMRAP15 Min 0-5: Bike/Row/Ski […]