CrossFit – Sun, Nov 2 Warm-Up Flow (Checkmark) General Warm-Up 3 Sets: For Quality 1:00 Cardio Choice 15 Banded Pull Aparts 5 Inchworm Push-Ups 10 Hollow Rocks + 10 second Hollow Hold 5/5 Single Leg Single Arm Dumbbell Romanian Deadlift 6 Minutes Form and Practice Sumo Deadlift, Close Grip Bench and Renegade Rows – Specific
CrossFit – Sat, Nov 1 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 6 Inchworm Push-Ups 10 Down Dog Toe Touches Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly
CrossFit – Fri, Oct 31 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes The Jackel For Time 1 Mile Run 200 Weighted Box Step-Ups (25/15#; 24/20″) 150 Ball Slams (20/14#)*** 100 Push-Ups 50 Burpees ***Replace ball slams with front squats using wall balls*** Mobility (Checkmark) 1:00 Barbell Adductor Stretch
CrossFit – Thu, Oct 30 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes “Redrum” (10 Rounds for reps) Every 3:00 x 10 Sets 9/7 Cal Bike 9 American Kettlebell Swings @53/35# 9/7 Cal Row 50/50ft (15/15m) Single Arm Overhead Carry Level 2: Every 3:00 x 10 Sets 8/6 Cal
CrossFit – Wed, Oct 29 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) 2 Sets: For Quality 20 Lateral Line Hops :20 Down Dog Calf Gas Pedals :20 Wall Supported Handstand Hold :20/:20 Samson Lunge 2 Sets: For Quality :30 Jump Rope Practice 8 Bradford Press
