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Monday Warm up – 15 min warm up pace 250m row or ski / 10 Glute Bridge (pause 3 seconds at top) / 10 V-snaps / 10 Air Squats with rotations Mobility – 2 min each side deep hip openers keep moving (15-20) A) Back Squat 8×3 – build to a heavy rest 2 min […]

April 12th to 18th programming!

Monday Closed – Easter Monday!!! Tuesday Buy in – 2 Rounds (0-10/15) 10 Goblet Squats + 30 second hold 10 Straight Leg Dead bugs 10 KB High Pull each side 10 Banded Pull Aparts Mobility – Pigeon 90 sec per side A) Tempo Back Squat 5×5 @32X1 (10/15-35/40) *add weight each set *first working sets […]

April 5th to 11th Programming!

Monday Buy in – EA Warm Up (0-15) A) Push Press – Build to a Heavy 5 in 6 sets then drop down 10% and do 3 sets EMOM (15-40) B) DB Box 5 sets of 16 moderate load rest 60-90 between sets (40-60) Tuesday Buy in – 10 min skipping practice then 3 Rounds […]

March 29th to April 4th programming

Monday Buy in – 15 min Warm up pace 12 cals / 25 Goblet Squats / 12 Cals / 14 Alternating SLRDL / 12 Cals / 10 V-Snaps Mobility – banded super front rack and pec stretch A) Front squat – Find a moderate 5 and do 4 sets B) Max Strict Pull ups + […]

March 22nd to 28th programming!

Monday Buy in – EA Warm up (0-15) A) Push Press – Build to a heavy Double 6-7 sets (15-35) B) 10 Burpee Box jumps into Deadlift 12-10-8-6-4-2 *building rest 120 sec after deadlift (35-55) Tuesday Buy in – 2 Rounds (0-10/15) 40 Air Squats / 40 Mountain Climbers / 15 Arch Hollows / 1 […]

March 15th to 21st programming!!

CrossFit Open 2021 week 1!!! Monday Buy in – EA Warm up (0-15) Front Squat Prep – Pause Front Squats 4×3 @50% *3sec pause (15-25) A) Front Squat – Build to a 2 Rep max 6-8 sets (25-50) B) Find a Max height box jump! Tuesday Buy in – 2 Rounds (0-10) 500m Row / […]

March 8th to 14th programming!