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, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
CrossFit – Sat, Aug 2 General Body Heat 3 Sets: For Quality 200m Run 10 Alternating Arm Swings 10 Back Slaps 20 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang (From Pull-Up Bar) Barbell Primer 2-3 Rounds 3 Burpee Pull-Ups 5-7 Dumbbell Bench Press @ Building to Working Loads “Distributive Property” (Time) 10
CrossFit – Mon, Aug 18 Warm-Up (Checkmark) 2 Sets: 1:00 Row or Bike 25ft (7.5m) Crawling Lunge :15 Dead Hang + :15 Active Hang 5/5 Single Arm Upright Rows 5/5 Single Arm Strict Press — Then set-up and get into the the modifications for the strict pull-ups Gymnastics Strict Strength Development (5 Rounds for reps)
CrossFit – Wed, Sep 3 Warm-Up (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30 Bootstrap Squat + Block and Twist 10 Alternating Cossack Squats (5sec Pause) :30/:30 Active Scorpion Stretch General Prep: 2 Sets: :30 Jump Rope 5 Tall Muscle Snatch 5 Overhead Squats 2x (1 Wall Walk + 10 sec Nose to
