LINK To Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm up explanation HERE. WARM-UP:Warm-up 2x:6 Squat flow6 Spider lunge forward and back (ankles)6 Crosses6 Pass thrus6 Turnovers "BROOMSTICK LYFE"10 rounds for quality:3 Tempo Pressing Snatch Balance3 Sotts Press3 Drop Snatch Balance "GOLDEN SNATCH"5 rounds for...
Link to Join Virtual Class HERE! 8am, 12pm, 5pm VIDEO: WOD and warm-up explanation HERE. STRENGTH:5 sets alternating,-5 Tempo Push-ups 3:0:3:0-45 sec Wall Sit WOD:"SHOTGUN"50 Burpees for time Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
VIDEO: WOD and warm-up explanation HERE. Link to Virtual Class HERE! 8am, 12pm, 5pm Warm-up: 3x, 20 sec each-Jumping Jacks/ Double Unders-Up-downs-Broomstick Sumo DL High Pull-Broomstick Press STRENGTH: 4 sets alternating,-Windmills x 5-10 each side-Bent Over Row x 15 each side WOD:3 Rounds for time50 KB/DB Sumo...
Video: WOD and warm-up explanation here. Link to Join Virtual Class on Zoom HERE! Class Schedule:Monday - Friday @ 8am, 12pm, 5pmSaturday @ 9am WARM-UP:2x:6 Squat flow6 Hip warm-up6 Push-up to down-dog6 Spider-lunges (ankle focus)then 1x:10 Air squats10 Reverse-step lunges10 Feet together air squats3 Toe pistols (each...
VIDEO: WOD and warm-up explanationJoin Virtual Class HERE! - 9 am WORKOUT OF THE DAY Warm-up: 20 sec intervals for 3 rounds.Cat-CowBird-dog hold rightBird-Dog hold leftThoracic rotation rightThoracic rotation left WOD: Alternating Tabata- 20 sec of work, 10 sec rest- 8 roundsPart 1:-Seated Russian Twists-Flutter KicksRest 1 minPart...
___________________________________________________________ WORKOUT OF THE DAY “Three-Peat” (via @benbergeron) Running clock: 3 rds: 20 Jump Lunges 20 Single Arm Hang DB Snatch On 7:00 3rds: 20 Jumping Lunges 20 Single Arm DB Power Clean On 14:00 3 rds 20 Jump lunges 20 Single Arm DB Thrusters Log your scores on Beyond the...
2020 8-Week Team Nutrition Challenge! Start the year fresh by resetting your eating habits by eating clean for 8 weeks and see the results! Info Session Saturday, Jan 4th @ 9-9:30 amStart- Jan 11, End- March 7, 2020 What is it? An 8 week challenge to eat...
WORKOUT OF THE DAY AMRAP X 25 15/10 Cal Bike :45 Elevated Plank Hold 30’ Single R-Arm Kb Front Rack Walking Lunge 30’ Single L-Arm Kb Front Rack Walking Lunge 12 False Grip Ring Row Log your scores on Beyond the Whiteboard Don't have a BTWB...
Annual Team Paleo Challenge starts tomorrow, Jan 19th! Get more information about the challenge HERE. 8:30 am Lite N Tite Strength: Take 5 min to work up to a weight for: E2MOM 10 5 Strict Pull-ups AHAP Scaled: 3-5 negative pull-ups/ or 10-20 sec chin above...
2019 7-Week Team Paleo Challenge! Shake off that extra holiday weight and get you body ready for the upcoming CrossFit Open in March with this incredibly effective challenge. Info Session Saturday, Jan 12th @ 10-10:30 am Start- Jan 19, End- March 9, 2018 Paleolithic Diet: Why? It is...