CrossFit – Sun, Dec 7 Warm-Up Flow (Checkmark) General Prep 2 Sets: Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes) 10 Pause Goblet Cossack Squats (1-2 sec on Each Rep) 5/5 Single Arm Strict Press :20 Down Dog Hold Specific Prep 200m
CrossFit – Tue, Dec 23 No Childcare available on December 24** Holiday Hours:Dec. 24: 8:30 Only (12 Days of Christmas WOD)Dec. 25: ClosedDec 26: ClosedDec 31: 5:30, 6:30, 8:30, 9:30, NoonJan 1: ClosedJan 2: Open Gym 8-12 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 10 Bootstrap Squats 10 Cossack Squats 5 Inchworm Push-Ups
CrossFit – Thu, Jan 8 Warm-Up Flow (Checkmark) General Prep and Flow 2 Sets: For Quality 6 Inchworm to Hollow 8 Alternating Scorpions (Slow and Deliberate) 6 Up Dog to Down Dog + Calf Gas Pedals 4 Pike Push-Ups + 4 Push-Ups 2 Sets: Increasing Intensity 12/9 Calorie Row 4 Burpee Lateral Step-Overs (Rower) 8
CrossFit – Sat, Jan 24 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row / Bike 1:00 Bike / Row 10 Alternating Cossack Squats 10 Alternating Reverse Lunges :10 Hollow Hold :10 Arch Hold Specific Prep: (Front Rack Walking Lunges) 2 Sets 4-8 Dual Dumbbell Front Rack Walking Lunges, Building to Working Weight
CrossFit – Mon, Feb 9 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice – 2 Sets For Quality 10 Alternating Goblet Cossack Squats 5/5 Goblet Reverse Lunges 15 Banded Pull Aparts 10 Dead-Bugs 10 Bird-Dogs Specific Prep 2 Sets: 10 Goblet Squats 2 x 25/25ft Lateral Shuttle 10 Bar Kip Swings 5 Strict Knee Raises
