Warm-up Strength: Every Minute on the Minute x 12min 30sec of work and 30sec of rest for Max Reps 1) Dumbbell Front Rack Reverse Lunges 2) Renegade Rows 3) Tuck-ups or V-ups Conditioning: This is meant to be Fast! Nothing left in the tank after this one. 50/35 Calorie Assault Bike 40 Air Squat 300m...Read More
Barbell Warm-up Barbell Cycling: Every 30sec x 10 sets 5 Ground to Overhead unbroken, touch-n-go reps Conditioning: 0:00-3:00 2rds of 10 Thrusters 10 Chest to Bar 3:00-6:00 2rds of 12 Thrusters 12 Chest to Bar 6:00-9:00 2rds 14 Thrusters 14 Chest to Bar Follow the pattern until you fail to complete both rounds within the...Read More
Valentine’s Day was last weekend, but it’s not too late to enjoy a delicious treat that’s good for your heart (and your taste buds). It’s a super yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients. TIP: This also makes a great snack. Here’s a quick rundown of why this sundae’s ingredients are...Read More
Warm-up: 200m Run then 2 sets of: 4 reps each Muscle Clean Front Squat Tall Clean Strict Press Push Press Split Jerk Strength: Every 2min x 12min 2 Hang Squat Cleans + Front Squat + Split Jerk Conditioning: As Many Rounds and Reps as Possible in 7min of:40 Double-Unders20 Alternating Dumbbell Snatches10 Toes-to-Bar As Many...Read More
It’s already that time of year again! The CrossFit Games Open 2021 beings in less than a month on March 11th. This year, CrossFit has made some really cool changes to the whole format and timeline for the Games season. Without going into too much detail, the main difference for all of us is that the...Read More
Mobility: Quad Roll Out & Couch Stretch Midline/Stability: 4 sets Paloff Press x 10 each Kettlebell Suitcase Waiters Carry x 80ft each Seated Compression Pikes x 15 Supine Plank (tabletop) x 30sec Conditioning: As many Rounds and Reps as Possible in 18min of: 300m Run/Row/Ski 20 Plate Ground to Overhead 20 Overhead Walking Lunges with...Read More
Group Dynamic Warm-up Conditioning: Wednesday Grinder! 5rds for time 400m Run 30 Russian Kettlebell Swings 25 Goblet Squats 20 Box Jump Overs 30min Time Cap Finish: 3 sets 40sec Hang Sequence from Rig Single Leg Calf Raises @3030 x 8-10 repsRead More
Warm-up: 200m Run then 3rds of: 4 Muscle Clean 4 Reserve Lunges 4 Power Clean 4 Plank Burpee Strength: 3 sets Barbell Front Rack Alternating Reverse Lunges @2011 x 12 reps Rest 60sec Conditioning: Laura With a Partner, As many Rounds and Reps as Possible in 21min of: 30 Cal Row 20 Burpees Over the...Read More
Barbell Warm-up Barbell Cycling: 4 sets max reps of:30sec Hang Power SnatchRest 30secWhen the running clock reaches 6:00…4 sets max reps of:15sec of Hang Power SnatchRest 30sec Conditioning: Similar to last week,no Rx or scoring today. Time to practice some skills. Every Minute on the Minute x 15 minutes 1) Pull-ups or Chest to Bar...Read More
