Tuesday 5.18.21

PrepEquipment Required: Foam roller, light DB, light band1) Foam roll Thoracic spine x 60s2) 10 Upward to Downward Dog w. Toe Touch3) 3 rounds: 5 Up Downs 10 DB Single Arm Strict Press each 15 Band Pull-aparts 15 Seated Band Face Pull-aparts A.Gymnastics Strength Work4 setsLegless Rope Climb x 1-2.-Rest 45s.Strict or Kipping HSPU: 5-10. […]

Monday 5.17.21

PrepEquipment required: Foam roller, medium band1) Oscillatory Foam Roll each Adductor x 60s each2) Rock Back Adductor Stretch x 60s each3) Band Chicken Wing Stretch x 60s each4) 3 Rounds: 5 Banded Bird Dog each 7 Banded Goodmorning 9 Banded X-Walk each A.Hybrid Stance RDL2/3 x 8-10. Rest 90s.-use heaviest weight from last week for […]

Saturday 5.15.21

PrepEquipment Required: Medium band, foam roller1) Foam roll wherever you need it x 60s each side2) 4 Spiderman Lunge each3) 3 rounds: 5 Yoga Push-ups 5 Thoracic Rotations each 10 Banded Overhead Squat A.WITH A RUNNING CLOCK WITH A PARTNER0:00 – 8:007 DB Devils Press (40/25)10 No Push-up Burpees*One partner completes a full round. Goal […]

Athlete Spotlight: Nathan Rushin

Learn about our Spotlight Athlete this month, Nathan Rushin, who has been doing CrossFit for seven years.

Friday 5.14.21

PrepEquipment Required: Light KB, medium band1) AMRAP 8 at a slow pace: 8 Inch Worms (no push-up) 8 KB Push Press each arm 8 Split Stance KB Rows each arm 15 Banded Pull-aparts 15 Single Arm Banded Pushdowns each A1.Neutral Single Arm DB Bench Press1/3 x 8-10 each. 3s down.-OT1:30A2.Single Arm Chest Supported Row1/3 x […]

Thursday 5.13.21

PrepEquipment Required: Foam roller, medium/light band, light KB1) Three Way Foam Thoracic Spine x 60s each2) Band Chicken Wing Stretch x 60s each3) 3 Rounds: 10 Banded Front Squats 10 Box Step-ups each 5 Scap Pull-ups + 5 Kip Swings 5 each KB Windmill4) Front Squat w. an empty barbell 1 x 6 with 3s […]

Wednesday 5.12.21

Prep1) BP Dynamic Warm-up x 5 minutes2) X-Band Walk + Goodmorning: 3 x 5 right + 5 Left + 5 GM.3) Jump Rope Practice 3:00 A.AMRAP 30With a partner:40 Double Unders30 Calorie Bike20 Hollow Rocks40 Wall Balls (20,/14) Goal: Sustainable effort with 3+ rounds.*One person works at a time. This is intended to be a […]

Tuesday 5.11.21

PrepEquipment Required: Light KB, light Band, plyo box1) 2 rounds: 3 Upward to Downward Facing Dog + Toe Touch 5 Thoracic Rotations each2) AMRAP 8: 5 Tall Kneeling KB Halos each 5 Banded Bird Dogs each 10 Single Arm Suitcase Bent Row 10 total Box Step-ups4) Barbell Clean Warm-up A.Hang Power Clean + Push Jerk1 […]

Monday 5.10.21

PrepEquipment Required: Foam roller, medium band1) Foam roll glutes 60s each1) Worlds Greatest Stretch x 5 reps each side2) 3 Rounds of: 5 Banded Bird Dogs each 10 Banded Goodmornings 5 Band Zercher Reverse Lunges each A.Hybrid Stance RDL4 x 8-10.OT2M build in weight last performed on 4/19 B.5 Rounds90 ft. Heavy Sledpush90 ft. Heavy […]

Saturday 5.8.21

Prep:Equipment Required: Plyo box, medium band1) 4 Spiderman Lunge each2) 3 Rounds: 4 Box Step-ups each 8 Banded Goodmorning 12 Wall Slides3) 400 Meter Jog B.AMRAP 10 with a partner:3 Deadlifts (135/95)3 Power Cleans3 Front Squats100 Meter Run*One athlete completes a full round at a time. Rest 3:00 AMRAP 10:9 Wall Balls (20/14)9 KBS (53/35)9 […]