CrossFit – Mon, Dec 29 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) eneral Prep 2 Sets: For Quality 4/4 World’s Greatest Stretch (Slow and Deliberate) 8/8 Single
CrossFit – Wed, Jan 14 Warm-Up Flow (Checkmark) General Prep 3 Sets: For Quality 1:30 – 1:00 – :30 Row (increasing intensity) 8 Romanian Deadlifts 6 Tall Muscle Cleans 20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility) 8 Quarter Squat Reactive Jumps *The goal here will be to target the 1:00 Row
CrossFit – Fri, Jan 30 Ghost of Kyiv (AMRAP – Rounds and Reps) 30 Min AMRAP 6 Strict Press 40/25kg 20 Box Jump Overs 24/20” 22 Double Unders Every minute on the minutes: 3 Push-ups Mobility (Checkmark) 1:00/1:00 Tall Dragon Stretch 1:00/1:00 Scorpion Stretch 1:00 Seated Chest Stretch 1:00/1:00 Single Leg Forward Fold Optional Accessories
CrossFit – Sun, Feb 15 Warm-Up Flow (Checkmark) General Prep to Specific 2 Sets: For Quality 10 Bend and Bows 20 Plank Shoulder Taps :15/:15 Single Arm Plank 20 Lateral Line Hops 20 Forward/Back Line Hops – 2 Sets 8 Dual Kettlebell Deadlifts @ working loads 15-20 Double Unders or 30-40 Single Unders Then Get
CrossFit – Tue, Mar 3 Warm-Up Flow (Checkmark) General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to practicing and touching on doubles) Specific Barbell Prep / Empty to Light Barbell High Hang (Hip), Hang (Knee) 2-3
