Warm-up 2 Sets: :30 Jumping jacks:30 Pineapple pickers:30 Plank:30 Alternating toe touch Then, 3 Sets: Single Arm DB Deadlift x 6 reps each ArmSingle Arm DB Row x 6 reps each armSingle Arm DB Push Press x 6 reps each arm WOD Complete the Following for Time: 42 Alternating DB Snatch21 Burpees over DBs30 Alternating...Read More
Warm-up 2 Sets: :30 Jumping Jacks:30 Plank Hold:30 Air Squats:30 Shoulder Taps:30 Squat Hold Rest :10 – :15 between each movement WOD EMOM for 15 Minutes (5 sets): Station 1 – Floor Press x 10-15 RepsStation 2 – Hang to Overhead x 5Station 3 – Backpack Bear Hug Squat x 10 Rest 3 Minutes Then,...Read More
Warm-Up 3 Sets: :15 Running High Knees:30 Plank Hold:15 Skipping High Knees:30 Squat Hold:15 Jumping Jacks:30 Rest WOD Complete the Following for Time: 50-40-30-20-10 reps of: Sit-UpsWalking LungesRead More
Sign-up for an interactive online CrossFit class here! Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of...Read More
Warm-Up 3 sets: Jumping Jacks x 25 RepsBarbell, Plate, or Backpack Row x 10 RepsPush-up Plank x :15Inchworms x 5 Reps WOD Complete 5 Rounds: Grasshoppers or Mountain Climbers x Max Reps(left+right=1 rep)Strict HSPU or Pike Push-ups or Seated DB Press x Max Reps -Rest as needed between each movement and each set to maximze...Read More
Sign-up for our online classes HERE Warm-Up 3 Sets: Mountain Climbers x :30Air Squats x 10 @22×1Hollow Hold x :15Superman Hold x :30 WOD EMOM for 21 Minutes (7 Sets): Station 1 – Burpees x 8 RepsStation 2 – Bear Hug Back Pack Squats x 12 RepsStation 3 – Back Pack Sit-Ups x 10 Reps...Read More
Here’s a 12 Days of Christmas workout which can be performed from home. All you need is one weighted object! For extra guidance, sign-up for one of Thursday morning’s interactive online classes! You’ll get feedback from a coach and be able to workout with other people! For an extra challenge, use a weighted backpack or...Read More
Warm-Up 3 Sets: :30 Skipping High Knees:30 Dynamic Pigeons:30 Shoulder Tapps (scale on knees):30 Pineapple Pickers Stretch/Mobility WOD Complete 3 Rounds for Time: 15 Toes-to-Bar or Anchored Leg Raises20 Deadlifts15 Hang Power Cleans Use any object for deadlifts and power cleansRead More
Warm-Up 2 Sets: :30 Minute Jump Rope or Jog:30 Slow Air Squats:30 Jumping Jacks:30 Dynamic Scorpion:30 Push-Up Plank or HS Hold:30 Mountain climbers:30 Bar or DB Rows WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More
