Blog

11/09/2019Warm-up2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then, 5 Rollover + Split Stretch 10 Lateral Lunges 10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)MetconMetcon...

11/08/2019Warm-upUpper Body Warm up 3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Passes Foam Roller on each Lat 10 Thoracic Rotations eachMetcon20.5...

11/07/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingDeadlift (Weight)8 x 3 Every 60 Sec...

11/06/2019Warm-upFoam Roll Calves x 30s each Then, Alternating Tabata 1a) Single Unders 1b) Mountain Climbers Then, Alternating Tabata 1a) Double Under Practice 1b) Perfect Air SquatsGymnastics10 Minutes of TTB skill work MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 100 Double Unders 80 Calorie Row 60 Burpees 40 Walking BW Lunges 20...

11/05/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats WeightliftingPower Clean + Front Squat + Clean...

11/04/2019Warm-upFoam Roll Legs and Hips for 3 minutes Then: High Knees up and back Butt Kicks up and back Lateral Shuffle up and back Toy Soldiers up and back AMRAP 5 Romanian Deadlifts (squeeze glutes hard at top) + 5 Green Band Walks Left + 5...

11/02/2019Warm-upCoaches Choice MetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 with a partner: 100 Air Squats 800 Meter run 100 Hang Power Cleans (115, 75) 800 Meter run Rx+:(135, 95) (Alt. Pistols in place of Air Squats) (Add 10 Bar Muscle-ups per round) ...

11/01/2019MetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30...

10/31/2019Warm-upWarm up Lower BodyWith a barbell + foam roller + heavy band 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges Green Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then 5 Rollover to split stretch 10 Lateral Cossack Squats 10 Bird Dogs with...

10/30/2019Warm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats MetconMetcon (Time)3 RFT w. a partner: 1k Row 800...