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  • WORKOUT OF THE DAY – WEDNESDAY 11/28/18

    A: 20 calorie Bike 2 min T-Spine 3 min Hip Floss B: x1 5 x Banded Front Squat 10 x Pass Throughs 5 x Inch Worms 10 x Plank Scap Retract C: Front Squat w 2 sec Pause 3 – 3 – 3 – 3 – 3 Front Rack Step Up 5/5 – 5/5 –…

  • WORKOUT OF THE DAY – TUESDAY 11/27/18

    A: Speed drills 3 min Pigeon Pose 3 min Glute Smash on Box 3 min Hamstring Stretch B: 2x 25 ft Bearcrawl 50 ft Band walk 5 x Burpees 25 ft Cross Kicks C: Cash in – 800 m Run 5K Row for time Cash out – 60 Sit Ups D: Extra credit: Foam roll…

  • WORKOUT OF THE DAY – MONDAY 11/26/18

    A: 3 min Jump Rope 4 min Frog Pose 4 min T-Spine w/Lax B: 2X 20 x Pass Thrus 12 x Kettlebell Swings (USA) 25 ft Waiter Walk 5 x I’s + T’s + Y’s (2.5 or 5 lb plate) C: Power-Clean Warm Up D: #1 4 min EMOM 10 Power Cleans (95/65) (65/45) 90s…

  • WORKOUT OF THE DAY – THURSDAY 11/22/18

    HAPPY TURKEY DAY!!! A: Warm Up Speed Drills2 min Spider Man Stretch6 min Hip Openers B: “Turkey Legs” – Teams of 2 or 3 100 x Deadlifts (135/115; 95/75; 75/55)50 x “Sync” Bar Over Burpees100 x Hang Power Cleans50 x Box Jumps or Step Ups (24/20″; 20/18″; 18/12″)100 x Pull Ups50 x Wall Ball/Plank100 x…

  • WORKOUT OF THE DAY – WEDNESDAY 11/21/18

    A) Tabata Jump rope (15min +-) 4 min Foam Roll Lats/Hammies 4 min Foam Roll Lower Back/IT Band 3 min Front Rack Stretch B) 2-3x 8 x Hollow Body Rocks 10 x Scorpions 12 x Kettlebells Windmills 25 ft Waiter walk C: 4 Rounds for time: 400 m run :30 L Sit 20 x Front…

  • WORKOUT OF THE DAY – TUESDAY 11/20/18

    A: 400 m Row 4 min Hip Floss 4 min T-Spine/Lats B: 1x 15 x Air Squats 5/5 x Shoulder Rotations in Plank 8 x Ring Rows HAPPY BIRTHDAY TONY C!! “ CROSSFIT TOTAL” Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift **You will get 3 attempts at each to lift…

  • WORKOUT OF THE DAY – MONDAY 11/19/18

    A: Speed Drills 4 min Couch Stretch 3 min Overhead Distraction w/Band 3 min Smash Glutes w/LAX B: 2X 5 x Inchworms 60 x Single Unders 5 x T-Push Ups 10 x Scap Retraction on Pull-Up Bar C: “The Filthy OCHO” 50 Box step Over (24/20) 50 Jumping Pull-ups 50 Kettleball Swings (35/26) 50 Steps Walking…

  • WORKOUT OF THE DAY – THURSDAY 11/15/18

    A: 2 min Jump Rope 4 min Foam Roll Lower Back & Lats 4 min Pigeon Pose B: 2x 20 x Jumping Jacks 25 ft Bear Crawl 20 x High Knees 25 ft Walking Lunge 20 x Butt Kickers 25 ft Inch Worm C: Tabata WERK 10 sec Rounds 20 sec work/10 sec rest #1)…

  • WORKOUT OF THE DAY – WEDNESDAY 11/14/18

    A: Agility drill 4 min Hip Opener 4 min Couch Stretch 3 min Foam roll lats B: 2x 10 x Scap Retractions off Pull-up Bar 20 x Band Pull-Aparts (focus on back muscles) 12 x Glute Bridges 5/5 x Shoulder Rotations in Plank Position C: Skill: Bar Muscle-Ups a) 3-5 Strict Pull ups b) 3-5…

  • WORKOUT OF THE DAY – TUESDAY 11/13/18

    A: Tabata Assault Bike 4 min Hip Floss 4 min T-Spine w/Lax 3 min Wrist Mobility B: 2x 10 x Cossack Squats 10 x Iron Cross 10 x Scorpion 8 x V-Ups STRENGTH: FRONT SQUAT -5x @50% of 1RM Front Squat -5x@60% -4x @70% -4x @70% -3 @75% -2 @80% *rest 3min 8min AMRAP: -10…