Tuesday 9.7.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 3 Upward to Downward Dog w Toe Touch – 5 Thoracic Rotations each 2) ARMAP 5: – 10 Band Pull-aparts – 10 1-arm DB Rows each – 10 1-arm Kb Push Press each – 30s DU practice Perform 1 warm up set of each […]

Monday 9.6.21

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 Sciatic Nerve Floss each 3) AMRAP 5: – 5 Banded Bird Dogs each – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 4) Air Bike 10-15s sprint for max watts 5) Deadlift w. an empty barbell […]

Saturday 9.4.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) Biphasic Lat Stretch x 60s each 3) AMRAP 6 at a slow pace: – 4 Yoga Push-up – 8 KB Push Press each arm – 8 Goblet Squats – 8 Single Arm Upright Rows each A. […]

Athlete Spotlight: Shyam Rachamalla

Name: Shyam Rachamalla Age: 40 Occupation: Lead Engineer – Electronics and Controls Hometown: Hyderabad, India Which class time do you usually attend?: 4:30 PM Favorite WOD: Anything in which I have the skill to do all the movements. Favorite CF Movement: All barbell movements Least Favorite CF Movement: *Gymnastic movements that require swings (until I learn that skill) 3RM […]

Friday 9.3.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 10 Barbell Rows – 5 Up downs 4) Bench Press w. an empty barbell 1 x 5 w 1s pause halfway down, […]

Thursday 9.2.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) AMRAP 6: – 2 Shin Box + Forward Fold each – 5 Banded Bird Dogs each – 5 Goblet Reverse Lunges each – 5 Tall Kneeling KB Halo each 3) Air Bike 10-15s sprint for max watts 4) […]

Wednesday 9.1.21

Prep *Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over. […]

Tuesday 8.31.21

Prep Equipment required: Foam roller, light band, barbell 1) Oscillatory Foam Roll Lats x 60s each 2) 10 Thoracic Rotations each 3) 3-Way Banded Shoulder/Lat Stretch x 30s each position 4) 2 Rounds: – 6 Barbell Rows – 6 Push Press – 6 Barbell Curls – 25 Banded Pull-aparts Perform 1 warm up set of […]

Monday 8.30.21

Prep Equipment Required: foam roller, light/medium band 1) Foam Roll Hamstrings x 60s each 2) 4 Single Leg Upward Dog to Standing each 3) 3 Rounds: – 2 Russian Baby Makers – 4 Up Downs – 6 Walking Lunges each – 8 Banded Good Mornings 4) Back Squat w. an empty barbell 1 x 5 […]

Saturday 8.28.21

Today is the Hugo Open, No Excuses CrossFit’s In-House Competition. No class times today. Stop by the gym to come watch and cheer on your fellow members!