What's Going On?

April 10, 2018

April 23-27 we will be doing another bring a friend week! You guys are more than welcome to bring in anyone that would like to experience one week of CrossFit, sweatshop, or yoga on us! This is a great opportunity to see what we do without committing to anything until you have given it a fair shot. If anyone has any questions, feel free to reach out to us! We look forward to a fun week and meeting some new people!
4/10

April 9, 2018

4/9/18

Warm-up
3 rounds
100m run
8 yoga push ups
8 1 ¼ squats
10 banded good mornings
Then...
Empty barbell warm up/technique work

April 6, 2018

4/6/18

Warm-up
5 Rounds
Row 200m
15 Russian KB Swings
Then
3 Rounds
Run 200m
10 Dumbell Hang Clean and Jerk
Then
Power Clean and Push Jerk Practice
Metcon
DT (Time)
5 Rounds for time:

April 5, 2018

4/5/18

Warm-up
Coaches Choice
Skill
Handstand Push Up Practice
(Kipping, Strict, Pike, HS Holds)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:

April 4, 2018

4/4/18

Warm-up
EMOM 12
Min 1 :30 sec Wallballs
Min 2 :30 sec T2B
Min 3 :30 sec Box Jumps

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