CrossFit – Fri, Aug 9 August 10 at 9am off site Community WOD at Old Town, 8201 Veterans Parkway. Meet at the chapel. August 17 after the Community WOD – Movement Clinic hosted by CrossFit Sacrifice and Coach Renae. No charge and open to everyone. This month we are going over the squat (front and overhead)
CrossFit – Thu, Aug 8 Warm-Up Warm-Up MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor.
CrossFit – Wed, Aug 7 Warm-Up Warm-Up 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB Deadlift 2-3 Strict
CrossFit – Tue, Aug 6 Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind
CrossFit – Mon, Aug 5 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk
