Warm Up 3 Rounds 200m Run 6 Ring Rows with Rotation to Supination 6 Band Good Mornings at Tempo* 6 Gymnastics Squats* with :05 pause
Warm Up Group Circle 2:00 Jump Rope Practice 3 Rounds with Partner 3 Inchworms with Push Up 6 Kipping Knee Raises Partner Row *Person on
One of the most frequent questions we get is: Do I need to be able to do a pull-up to do CrossFit? The answer is
Warm Up Group Circle 3 Rounds :10 Hang on Pull Up Bar (with lats engaged) 10 Hollow Tucks 5 Blank Bar Hang Clean and Jerks
Warm Up Group Circle Banded Posterior Chain and Shoulder Activation Clean Drills with Blank Bar Weightlifting Strength+Skill 16:00 to build to a heavy complex of:
Today we are observing Memorial Day with the Hero workout, “Murph”. Come by the gym for classes at 9am and 10:15am. Workout of the Day
West Side Comp is on at 7:30 today! Workouts below Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 12:00
Warm Up Group Circle 3:00 Jump Rope Practice 3 Rounds 4 Tempo Air Squats (51X1) 8 Banded Good Mornings :30 Plank Hold Leg Strength (15:00)
Warm Up Group Circle 400m Run Snatch Mobility + Technique Drills Weightlifting Skill (17:00) 3-Position Squat Snatch *Perform a 3-rep complex of squat snatches from
Warm Up Group Circle 3 Rounds 7 Med Ball Squat Cleans 7 Up Downs 7 Ring Rows Workout #1 “Death By Wall Balls” You have
