CrossFit – Tue, Oct 21 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2-3 Sets: For Quality 9/7 Calorie Ski Erg or Row 8 Alternating Box Step-Ups + 4 Box Jumps 15 Banded Pull-Aparts 10 Hollow Rocks 10 Alternating V-Ups 10 Deep Lunge Mountain
CrossFit – Mon, Oct 20 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2 Sets: 12/9 Calorie Row 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Air Squats Specific General 2 Sets: 12/9 Calorie Row 10 Bradford
CrossFit – Sun, Oct 19 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Movement Prep 2-3 Sets: For Quality :15 Dead-Hang + :15 Active Hang 20 Plank Shoulder Taps 10 Alternating V-Ups 6 Kipping Swings 8 Bulgarian Ring Rows Gymnastics Practice (10 Rounds for reps)
CrossFit – Sat, Oct 18 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes 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
CrossFit – Fri, Oct 17 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 400m Run :30 Down Dog to Up Dog + Calf Gas Pedals :20 Extended Plank Reverse Bridge :20/:20 Quadruped Thoracic Rotations General Prep: 2 Sets: For Quality 5/5 Single
