Thursday 11.15.2018

CrossFit Workout of the Day 1. Every 10 minutes, for 40 minutes: Row 500m 20/15 Calories on AB or 80 Double-Unders (3C & North) 30 Alt. DB Snatch (50/35) 20 Pull-ups 2. Mobility: Seated Forward Fold, Lizard Pose, Archer Pose with Saddle...

Wednesday 11.14.2018

CrossFit Workout of the Day 1. Build to today’s heavy Push Press 2. 12 minute AMRAP: 8 Power Cleans (135/95) 4 Strict HSPU 2 Rope Climbs (9 Ring Rows) 3. Mobility: Spend 1-2 minutes at each.. Soft Tissue work on Lower Back, Quads and...

Tuesday 11.13.2018

CrossFit Workout of the Day 1. 5 sets: Back Squat 2-3 reps @ 70-85% then, 1 Attempt @ 10RM Back Squat 2. Every 3 minutes, for 15 mintues: 12 Burpee Box Jump Overs (24/20) 50ft KB Single Arm OH Walking Lunge (25ft left/25ft right, 53/35) 3. Mobility: Lizard Pose, Half...

Monday 11.12.2018

CrossFit Workout of the Day Veteran’s Day Class Schedule South – 9am & 10am North – 10am 3C – 10am 1. “Bradshaw” 10 Rounds For Time: 3 Handstand Push-ups 6 Deadlifts (225/155) 12 Pull-ups 24 Double-Unders 2. Mobility: Standing...

Friday 11.9.2018

CrossFit Workout of the Day North and 3C 1. Every minute, for 12 minutes: Minute 1: 3-5 Deadlifts @ 70-85% Minute 2: 30-40 Unbroken Double-Unders 2. “Mad Apple Test #3” 12 minute AMRAP: 3 Hang Squat Cleans (185/125) 2 Front Squats 1 Shoulder-to-Overhead 3....