THU25FEB2021
LAST DAY TO ORDER CROSSFIT OPEN T-SHIRTS!
CLICK ON THE LINK BELOW TO ORDER:
https://forms.gle/hqm1Ho6jJ9zjdtfD7
WOD
Mobility
Foam Roll:
Pec Stretch, T-Spine, Lats, Legs
Stretch:
Pigeon, Child's Pose, Thread the Needle
Primer
3…
WED24FEB2021
WOD
Mobility
LXB Smash (Trap, Pecs, Hamstring)
Ragdoll Stretch
Primer
2 Sets
5e/leg Box Blast Off
15sec e/side Copenhagen Planks
8 Superman Extensions
Strength
4 Sets
6-8 DB RDL (Heavy)
30sec Weighted Plank Hold
Conditioning
4…
TUE23FEB2021
WOD
Mobility
Banded Stretch (Upper/Lower)
Primer
12 Alt Scorpion Twists
10 Cat Cows
8 Dive Bomber Pushups
6 Single Arm DB Thruster
Strength
4 Sets
5e/arm Tempo Single Arm DB PP (31X1)
Max - 2 Strict Pullups
Conditioning
3…
MON22FEB2021
WOD
Mobility
PVC Pipe Warm-Up
Primer
2 Sets:
6 BB Squat Jumps
6 BB Push Press
6 Front Squats
6 Tall Cleans
Tall Cleans: https://youtu.be/YhGbp1wp8Ls?t=9
Strength
Clean and Jerk: 15 minutes to find heavy single, no misses.
If…
SAT20FEB2021
WOD
Primer
Dynamic Warm-Up
Strength
Push Press: Build up to a heavy, but perfect, 3RM
DB/KB Bent Over Rows: 8 reps between each Push Press set (L+R=2)
Conditioning
In Teams of Two w/ one person working at a time
AMRAP in 20 min:
50…
FRI19FEB2021
WOD
Important Notice: 530AM class is cancelled due to icy roads and for the safety of our members/coaches.
All other classes will resume normal scheduling. Thank you for understanding and we apologize for the inconvenience.
Mobility
LXB…
