CrossFit – Tue, Dec 16 Warm-Up Flow (Checkmark) Body Heat and Mobility 200m Run :30 Alternating Overhead Tricep / Lat Stretch :30 Bootstrap Squats :20/:20 Samson Stretch :30 Childs Pose :30 Glute Bridges @ 3030 Tempo :30 Extended Plank Reverse Bridge General Prep 2-3 Sets: For Quality 9/7 Calorie Bike 8 Goblet Cossack Squats 8
CrossFit – Thu, Jan 1 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 3 Sets: For Quality @ Progressive Intensity and Loading 8/6 Calorie Bike 8/8
CrossFit – Sat, Jan 17 Warm-Up Flow (Checkmark) General Prep 2 Sets: :15/:15 Scorpion Stretch 10/10 Single Leg Glute Bridges 10 Deep Lunge Mountain Climbers 10 Air Squats 8/8 Suitcase Deadlifts Specific Prep 2 Sets: 50ft (15m) Farmer Carry @ building to working loads 6 Goblet Squats (2–3 sec controlled descent) 10 Wall Balls (focus
CrossFit – Mon, Feb 2 Warm-Up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice 10 PVC Pipe Passthroughs 10 PVC Pipe Around the Worlds :15/:15 Standing PVC Pipe Prayer Stretch 10 Bootstrap Squats :15/:15 Active Scorpions – 2 Sets 6 Scapular Pull-Ups 6 Bar Kip Swings 6 /6 Single Arm Rotational Ring Rows 6 Ring V-Outs
CrossFit – Wed, Feb 18 Warm-Up Flow (Checkmark) General Prep 2 Sets 1:00 Row / 1:00 Echo (Alt Sets) 8 Inchworm Push-Ups 5/5 Single Arm Upright Row 5/5 Single Arm Strict Press :10/:10 Single Arm Overhead Hold — Specific Barbell Prep and Loading (From Rig) 3 Barbell Strict Press + 5 Barbell Push Press (Empty)
