CrossFit – Tue, Jan 24 Upcoming Opportunities: -Open Madness Theme Bracket -Round Two 1/18to 1/19 -Round Three 1/20 to 1/23 -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/3 Warm-up [3-10:00] 2 rounds 3 Arms only inch worms + 3 push ups 10 walking lunge steps 10 Bent over Rows 20s hollow hold Specific Prep [10-15:00] with light plate or DBs 10 Front raise + lateral Raise (5 each) 4-6 Cuban Rotations 3-4/leg Single DB OH lunge Weightlifting [15-30:00] Cuban Press (@3030; 10-15 reps x 3 sets; rest 30s ) Supin ..read more

CrossFit – Mon, Jan 23 Upcoming Opportunities: -Open Madness Theme Bracket -Round Two 1/18to 1/19 -Round Three 1/20 to 1/23 -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/3 Warm-up [3-8:00] 2 rounds of 30s air squats 30s Push ups to down dog 30s Glute bridge w/ 2s pause at top 30s Squat to Stands 30s 10 PVC Pass throughs _ PVC OHS w. time remaining Specific prep [8-20:00] With empty bar 10s hold in bottom of a front squat + Building to starting weight for working sets: 5 reps @ 50-60%, rest 1:00 3 reps @ 60-70 ..read more

CrossFit – Sat, Jan 21 Upcoming Opportunities: -Open Madness Theme Bracket -Round One1/17 to 1/18 -Round Two 1/19to 1/20 -Round Three 1/2 to 1/24 -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/3 Warm-up [3-15:00] CARDIO of choice 3:00 + AMRAP 7:00 10 alt. knuckle drags 20s plank hold 10 air squats 20s plank hold 10 glute bridge 20s plank hold Specific Prep 15-30:00] w/ empty bar 5 Good Mornings + 5 Back Squat + 5 elbow Rotations + 5 strict Press + 5 RDL + 5 Front Squat Then add some weight to bar 5 LIft Offs ..read more

CrossFit – Fri, Jan 20 Upcoming Opportunities: -Open Madness Theme Bracket -Round One1/17 to 1/18 -Round Two 1/19to 1/20 -Round Three 1/2 to 1/24 -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/3 Warm-up [3-10:00] 3:00 bike 2:00 AMRAP of 10 air squats + 10 sit ups 1:00 AMRAP burpees Specific Prep [10-15:00] (with empty bar) 5 RDL + 5 no dip Muscle Clean + 5 strict press 5 Tall Split Jerks w/ 2s pause at catch + Add weight + Power Clean & Jerk; 3-5 TnG reps Weightlifting [15-25:00] Power Clean & ..read more

CrossFit – Thu, Jan 19 Upcoming Opportunities: -Open Madness Theme Bracket  -Round One1/17 to 1/18  -Round Two 1/19to 1/20  -Round Three 1/2 to 1/24 -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up 3-10:00] AMRAP 5:00 1:00 Row 10 Ring Rows 10 Push Ups 10 Sit ups Specific Prep [10-15:00] 5:00 to go over and prep for skills Skill Work [15-30:00] Skills/Progressions EMOM 10:00 (10 Rounds for reps) 1: Movement 1 2: Movement 2 *You can choose any 2 skills or progressions you want t ..read more

CrossFit – Wed, Jan 18 Upcoming Opportunities: -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up 3-12:00] Row 1:30 – increase pace each 30s + AMRAP 6:00 10/10 wrist rotations each direction 10/10 elbow rotations each direction 10/10 arm swings (fwd and back ward) 10 half Kneeling banded scap retraction/protraction each side 10 scap Push ups 15-20s HS hold or plank hold Specific Prep [12-22:00] Power Snatch/Hang Power Snatch 5 Hang Muscle Snatch 5 OHS 5 Snatch balance w/ 2s hold in bottom 5 Hang Powe ..read more

CrossFit – Tue, Jan 17 Upcoming Opportunities: -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up [3-10:00] 2 rounds 5/5 push up to side plank rotation 10 walking lunge steps 30s flutter kicks Specific Prep [10-15:00] with light plate or band 10 Front raise + lateral Raise 4-6 banded straight arm “Y’s” 3-4/leg Single DB OH lunge Weightlifting [15-30:00] Weighted Front Raise + Lateral Raise (Weight) @2020; 20-24 reps x 3 sets; rest 30s *front raise + lateral raise = 2 reps Seated Band Lat Pull Do ..read more

CrossFit – Mon, Jan 16 Upcoming Opportunities: -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up [3-8:00] 2 rounds of 30s air squats 30s Push ups to down dog 30s Glute bridge w/ 2s pause at top 30s Squat to Stands 30s ring rows -or- Scap Pull Ups Specific Prep With empty bar 10s hold in bottom of a front squat + Building to starting weight for working sets: 7 reps @ 40-50%, rest 1:00 5 reps @ 50-60%, rest 1:00 3 reps @ 60-70%, rest 1:00 2 reps @ 70-75%, rest 1:00 Weightlifting [18-33:00] Front ..read more

CrossFit – Sat, Jan 14 Upcoming Opportunities: -Submit an Open Theme by 1/12 at the front desk -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up [3-15:00] CARDIO of choice 3:00 + AMRAP 7:00 5 strict knee raises 7 single DB Goblet Squats 5/5 Single DB Push Press 30s jump rope Specific Prep [15-30:00] w/ lighter DB 5 Dual Db Front Squats 5 Dual Db Push press 5 Dual Db Thrusters + 10 kip swings 5 kipping knee raises 5 kipping straight leg raises 5 kipping toes to bar 2 rounds of (increasing pace each r ..read more

CrossFit – Fri, Jan 13 Upcoming Opportunities: -Submit an Open Theme by 1/12 at the front desk -Dexa Mobile Scan on 1/24 -Healthy Habits Challenge ends 1/29 -Healthy Habits Score cards due 1/31 -Open Draft WOD + Social 2/4 – Warm-up [3-10:00] AMRAP 5:00 3 squat to stands 5 Push up to Down Dog 7 Squat jumps for height 5 empty bar RDL 3 empty bar Front Squats Specific Prep [10-20:00] W/ empty bar 5 no dip hang muscle clean 5 strict press 3 Strict press from Split stance 3 push press 3 Push press from Split Stance 3 Split jerks w/ 2s pause at catch + add some weight power clean & Jerk ..read more