CrossFit – Fri, Dec 26 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 Closed (Checkmark)
CrossFit – Sun, Jan 11 Warm-Up Flow (Checkmark) General Prep: 3 Sets: 1:00 Cardio Choice 6-8 Inchworm Push-Ups 16 Bear Plank Shoulder Taps 10/10 Single Leg Glute Bridges 12 Glute Bridge Banded Pull-Aparts Specific Warm-Up: 5 Bench Press @ 40-50% 5 Bench Press @ 50-55% 3 Bench Press @ 55-60% – Then Load to Working
CrossFit – Tue, Jan 27 Warm-Up Flow (Checkmark) General Prep 2:00 Cardio Choice — Body Flow Warm-Up 20 seconds, Each Movement -Alternating Arm Swings –Hand to Hand Wrist Circles -Trunk Rotations –Bow and Bend –Down Dog Toe Touches –Quarter Squat Reactive Jumps Plyometrics / Warm-Up (8-10min) 3 Sets 4/4 Skater Jumps 4 Broad Jumps 6
CrossFit – Thu, Feb 12 Warm-Up Flow (Checkmark) General Prep 400m Run – 2 Sets 5/5 World’s Greatest Stretch 10 Supine Banded Psoas March 5/5 Single Leg Box Step-Down 5 Up Dog to Down Dog Pike Push-Ups Specific Prep 2 Sets: For Quality :15 Wall Lean March 100ft (30m) Farmers Carry :15 Wall Lean Spint
CrossFit – Sat, Feb 28 Warm-Up Flow (Checkmark) General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping Pull-Ups *start off @ warm-up loads on Kettlebell Specific Prep 2 Sets: For Quality
