TUE02AUG2022

WOD Warm-up2 Sets12e/side Side Plank Thread the Needle16 Alternating Quadruped KB Pull Through10 e/side Half Kneeling KB Waiter’s Press (2) https://youtu.be/WQyNCzqNqso(3) https://youtu.be/CGmXT5SfgJI StrengthEMOM x 12 Rounds (6 Sets) – building as ableOdd...

WED27JUL2022

WOD Warm-upLXB/Foam Roll: Glutes/Quad/Hips/T-Spine PVC Pipe Warm-up -> Clean Progression StrengthClean ComplexEvery 2 Minutes x 5 Rounds (10 Minutes)1 Clean + 1 Paused Hang Clean (2sec below knee) + 1 1/4 Front Squat *total of 3 full squats ConditioningEMOM x 12...

FRI22JUL2022

WOD Warm-up2 Sets10e/leg Single Leg KB Deadlift (rig assisted)15e/side KB Side Bends40′ e/arm Single Arm KB Overhead Carry (2) https://youtu.be/rLy3w99jtdQ Strength6 Sets (2 Warm-up Sets, 4 Working Sets)4 Tempo Deadlifts (3111)Rest 2 Minutes between each working...

FRI08JUL2022

WOD Warm-up(Optional) Psoas Smash (2 Minutes) Dynamic Warm-up/Stretching 2 Sets200m Run10 BB Sumo Stance Goodmorning12 Alternating Skater Squats20sec e/side Prone Single Arm Plank Strength6 Sets (2 Warm-up Sets, 4 Working Sets)6 Tempo Deadlifts (3111)Rest 2 Minutes...

THU30JUN2022

WOD Warm-upLXB Smash: Traps/Pecs/Delts/T-Spine 2 Sets5 Blackburn Stretch12 Alt Scorpion Twists10 Dive Bomber Push-ups12 Alt Tripod w/ Overhead Reach Strength(Pressing strength and stability)5-6 Sets to build up to a 5RM on Close Grip Bench Press (shoulder width apart)...

SAT25JUN2022

WOD Eva Strong Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade...