CrossFit – Fri, Dec 12 Warm-Up Flow (Checkmark) Bodyheat and Mobility 1:00 – 2:00 Cardio Choice — :30 Up Dog to Down Dog :30/:30 Active Pigeon Pose :30/:30 Samson Stretch Hold 10 Alternating Scorpions 10 Alternating Iron Cross Stretch Barbell Prep and Flow (Checkmark) 2 Sets, Empty Barbell 5 Bradford Press with Lockout :20 Behind
CrossFit – Sun, Dec 28 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 Sets: :30 Jump Rope Practice 15 Banded Pull-Aparts 12 Bear Plank Shoulder
CrossFit – Tue, Jan 13 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 Loading for Barbell Back Rack Reverse Lunges 3 Sets: Building to Working Loads 4 Reps / Leg *We want
CrossFit – Thu, Jan 29 Warm-Up Flow (Checkmark) 1:30 Row :20/:20 Banded Front Rack Stretch :20/:20 Pigeon Pose :20/:20 Samson Lunge stretch – 2 Sets 10 Bootstrap Squats 5 Inchworm Push-Ups 10 Cossack Squats :30 sec Row @ increasing Pace Move to the Rig for Front Rack Lunge Prep – 4/4 Reps with Empty Barbell
CrossFit – Wed, Jul 2 General Prep 3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench
