CrossFit – Tue, Oct 14 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — 2 Sets 10 Bootstrap Squats 8 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 8 Scapular Pull-Ups 8/8 Single Arm Ring Rows Specific Prep 3 Hang Power Cleans
CrossFit – Fri, Jul 11 Matt Would Go (AMRAP – Rounds and Reps) 33 Min AMRAP 2 Clusters @ 205/155 19 Bar Facing Burpees 13 Bike Calories Cluster: This movement involves a Clean and a Thruster. To count as one rep, athlete must perform the Clean and the Thruster in one continuous movement. Intended Stimulus
CrossFit – Sun, Jul 27 General Prep 3 Sets: For Quality 200m Run 12 Glute Bridge Bench Band Pull Apart 10 Air Squats + 5 Jump Squats 8-10 Elevated Push-Ups (Off Bench or Box) Specific Prep 3 Bench Press @ 40-50% 5-7 Wall Balls 3 Bench Press @ 50-60% 5-7 Wall Balls 3 Bench Press
CrossFit – Tue, Aug 12 Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Banded Lat Stretch :30 Cat Cows + :30 Quadruped Spinal CARS :30 Down Dog Calf Gas Pedals – General Movement Prep 3 Sets: For Quality :30 Jump Rope (Single Unders / Double Unders / Boxer Shuffle) 6/6 Single Arm Upright Rows 6/6
CrossFit – Thu, Aug 28 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8/8 Single-Leg Glute Bridge March 8 Goblet Squats (light KB or DB) 8/8 Reverse Lunges (bodyweight) :15 Hollow Hold Specific Front
