CrossFit – Wed, Dec 17 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard) 5 Inchworm Push-Ups 20 Plank Shoulder Taps 15 Banded Good Mornings 10/10 Single Leg Glute Bridges Specific Workout Prep Take 6-10 minutes to build working loads for Snatches, Power Cleans and
CrossFit – Fri, Jan 2 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) Mobility Prep and Activation 1:30 Cardio Choice :30 Down Dog Calf Gas Pedals :30/:30 Active
CrossFit – Sun, Jan 18 Warm-Up Flow (Checkmark) General Prep: 2 Sets: :45 Cardio Choice 10 Scap Push-Ups 10 Alternating Samson Lunges 12 Band Pull-Aparts :30 Dead-Hang / 10 Scapular Pull-Ups 6/6 Single Arm Ring Rows Bench Press Specific Warm-Up: Prime pressing pattern and shoulder stability Empty Barbell: 8 Tempo Bench Press (3-sec lower) 6
CrossFit – Tue, Feb 3 Warm-Up Flow (Checkmark) General Prep 2 Sets: For Quality 1:00 Row 5/5 World’s Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into starting weights and loads 4/4 Dual Dumbbell Single Leg Romanian Deadlift 6/6 Split Stance Rotational Medball, light
CrossFit – Thu, Feb 19 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 200m Run or 1:00 Cardio Choice :15/:15 Samson Stretch 20 Bear Plank Shoulder Taps 10 Alternating Box Step-Ups 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings — Specific Barbell Prep (From the Rig) 5 Empty Barbell Back Squats 3 Back Squats
