Monday 7.8.2019

CrossFit Workout of the Day 1. Build to today’s heavy… Hang Snatch + Snatch 2. 15 minute AMRAP: In Teams of 2, Alt. Full Rounds of: Run 400m 15 Overhead Squats (96/65) 3. Mobility: Lowback Rollout, Hamstring Rollout, Lat...

Friday 7.5.2019

CrossFit Workout of the Day 1. 3 Sets of: Deadlift x 3-5 reps @ 21X1 Rest 60 seconds Kneeling Bottoms Up KB Press x 6-8 reps (each arm) Rest 60 seconds L-Sit Hold x 30-45 seconds Rest 60 seconds 2. 12 minute AMRAP: 9 Deadlifts (185/125) 7 Front Squats 3...

Thursday 7.4.2019

CrossFit Workout of the Day “4th of July” For Time (In Teams of 2): 200m Buddy Carry 50 Military Press (95/65) 50 Dress Blue Box Jumps (24/20) 50 Patriotic Push-ups 50 Saluting Snatches 50 Paratrooper Pull-ups 50 Corporal Cleans 50 Brave Burpees 50 Warrior...

Wednesday 7.3.2019

CrossFit Workout of the Day 1. Build to today’s heavy… Hang Clean + 2 Front Squats 2. 2 Rounds For Time: 25 Bar-Facing Burpees 25 Power Cleans (95/65) 3. Mobility: Seated Forward Fold, Half Frog Pose, Butterfly Pose JULY 4th SCHEDULE: South – 9am and...

Tuesday 7.2.2019

CrossFit Workout of the Day 1. Strict Press Set 1: 5 reps @ 75% Set 2: 3 reps @ 80% Set 3: 1 rep @ 85% Set 4: 3 reps @ 85% Set 5: 2 reps @ 90% Set 6: 1 rep @ 95% 2. 3 Rounds For Total Time: 300/250m Row 20 Single Arm DB Push Press (50/35, 10 each arm) 20 Box Step...