17 July 2018
17 July 2018 Warm-up: . 2 Sets: Block Run, 10x Push up, 10x 4 ct. Mt. Climbers. Strength: Strict Press: 5-5-5-3-3 Each Set AHAP. Stamina... Read More
16 July 2018
16 July 2018 Warm-up: 800m Run to W. Alabama, 3 Sets: 25m Walking lunge, 15x Air Squats, 10x Burpees (Estimated 12 Minutes) Strength: Back Squat: 5-5-5-3-3... Read More
14 July 2018 – “Girls, Girls, Girls!!!!”
We will be doing a partner WOD (or you can choose single) of a combination of a bunch of CrossFit GIRL WODs. It will... Read More
13 July 2018
13 July 2018 Warm-up: Eastside Lap, 3 Sets: 10x Push up with rotation, 16x Single arm DB Push Jerk (8/side), 25m Bear Crawl. Strength: Bench... Read More
12 July 2018
12 July 2018 Warm-up: 3 Sets: 200m Run, 10x scapula hollow rock swings, 15x Russian KB Swing (keep kettlebell out for WOD), 10x Burpee. Strength:... Read More
11 July 2018
11 July 2018 Warm-up: 10 Rounds: 10 Double Unders (20 Singles), 5 Burpees Strength: Clean and Jerk 1-1-1-1-1-1-1-1: Heavier each set (as time allows) –... Read More
10 July 2018
10 July 2018 Warm-up: 400m Run to JITB, then, 3 Rounds: 15x Dumbbell Push Press, 6x Renegade Row with light dumbbells (Push-up, right row, left... Read More
9 July 2018
9 July 2018 Warm-up: Run to W. Alabama, 3 sets: 5x Burpee Broad Jump, 10x Barbell Thruster (45/35), 12x Backsquat with Empty Bar (Please don’t... Read More