Friday 9.30.2019

CrossFit Workout of the Day 1. 5 sets: Deadlift x 5 reps 2. 15 minute AMRAP: 30 Wall Balls (20/14) 10 Handstand Push-ups 10 Pull-ups 3. Mobility: Pigeon Pose, Rollout Upper Back and Lats **North Outing at 6pm No 5:30 & 6:30pm classes at...

Thursday 8.29.2019

CrossFit Workout of the Day 1. Every 8 minutes, for 32 minutes: Run 400m 20 Power Cleans (135/95) 20 Toes-to-Bar Row 500m *Score = slowest round time 2. Mobility: Lizard Pose, Half Front Splits Pose, Hamstring...

Wednesday 8.28.2019

CrossFit Workout of the Day 1. 4 sets of: Ring Support x 30-45 seconds Rest 60 seconds Thomas Touch x 30-45 seconds Rest 60 seconds Med Ball Mason Twist x 30-45 seconds Rest 60 seconds 2. 10 minute AMRAP: 12 Overhead Squat (155/105) 12 Box Jump (30/24, jump up &...

Tuesday 8.27.2019

CrossFit Workout of the Day 1. Front Squat Set 1: 5 reps @ 75% Set 2: 3 reps @ 80% Set 3: 1 rep @ 85% Set 4: 5 reps @ 80% Set 5: 3 reps @ 85% Set 6: 1 rep @ 90% Set 7: 5 reps @ 85% Set 8: 3 reps @ 90% Set 9: 1 rep @ 95% 2. For Time: 50/35 Calorie Bike 40...

Monday 8.26.2019

CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Snatch x 1 rep 2. 4 Rounds For Time: 50 Double-Unders 30 Alt. Front Racked DB Lunges (50/35) 5 Devil’s Press 3. Mobility: Standing Straddle, Half Frog Pose, Rollout...