CrossFit – Wed, Aug 13 Warm-Up Flow (Checkmark) Mobility Prep and Activation 2:00 Cardio Choice :30 Puppy Dog Pose :15/:15 Overhead Lat/Tricep Stretch 2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold – General Movement Prep 2 Sets: For Quality 10 Deep Lunge Mountain Climbers 5 No Jump Burpees 8 Dual Dumbbell Romanian Deadlifts
CrossFit – Fri, Aug 29 Weston (Time) 5 Rounds For Time 1000 meter Row 200 meter Farmer Carry (45 lb dumbbells) 50 meter Waiter Walk, Right Arm (45 lb dumbbell) 50 meter Waiter Walk, Left Arm (45 lb dumbbell) In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on
CrossFit – Sun, Sep 14 Warm-Up (Checkmark) Mobility Prep and Activation 10/10 Line Hops :30/:30 Banded Lat Stretch :30 PVC Pass throughs :30 PVC Elbow Touches :30 Seated 90/90 Hip Rotations — General Movement Prep 2 Sets: For Quality 15 Double Unders or 30 Single Unders 6 Bradford Press with Lockout :20 Behind the Neck
CrossFit – Tue, Sep 30 Warm-up Flow (Checkmark) General Warm-Up: 2:00 Cardio Choice – 12 Alternating Box Step-Ups 12 Deep Lunge Mountain Climbers 10 Down Dog Toe Touches 8/8 Quadruped Thoracic Rotations – 2 Sets: For Quality 8 Bradform Press with Lockout 6 Inchworm Push-Ups 4 No Jump Burpees 4 Box Jumps (Step-Down) Specific Warm-Up:
CrossFit – Thu, Oct 16 Bring a Friend Week October 27-31. Drop in fees waived for all Crossfit classes Warm-Up Flow (Checkmark) Mobility Prep and Activation :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 10/8 Push-Ups 8/8 Single-Leg Glute Bridge
