WOD

CrossFit – Sat, Sep 13

CrossFit – Mon, Sep 29 Warm-up Flow (Checkmark) General Warm-Up: 2-3 Sets: 1:30 Bike (:45 Easy, :30 Moderate, :15 Hard) 8/8 Single Leg Barbell Romanian Deadlifts :10/:10 Single Leg RDL Iso Hold 10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest 10 Alternating Scorpions 8 Hollow Ups 8 Arch Ups 10

CrossFit – Wed, Oct 15 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch General Prep: 2 Sets: 3

CrossFit – Sat, Jul 12 General Prep  2:00-3:00 Cardio Choice — 3 Sets :20 Bar Kip Swings – Rest :10 sec – :20 V-Ups – Rest :10 sec – :20 Deep Lunge Mountain Climbers – Rest :10 sec – :20 Air Squats – Rest :10 sec – Specific Prep 4-6 Toes to target or alternating

CrossFit – Mon, Jul 28 General Prep  10:00, For Quality 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 10 Air Squats 10 Hollow Rocks :15 Passive Hang + :15 Active Hang Specific Barbell Prep Take 7 minutes Take the barbell to the rack and loosen up for the Back Squats with the focus on dialing