Overhead Flexibility

 In Workout of the Day

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a phenomenal coach and is currently coaching National USAW Olympic Lifter Jon North!  It will be a fantastic weekend for sure.

Modified CrossFit Class Schedule

Saturday May 3:
8:00am CrossFit Class ONLY
Gym Open from 7:00 – 9:00am
*Everyone Out by 9:00am

Sunday May 4:
5:00pm CrossFit Class ONLY


200m Run

20 Pelvic Raises

20 Single Leg Raises

20 Kicks

20 Scorpions

*Then 10 of Each

20 Arm Circles (Each Direction) – Arm Stretching – Down Dog – 10 Push-ups – 10 Walking Lunges


3 x 8 Overhead Barbell Lunges.  AHAP (12:00)

*1 set of 8 each leg with empty bar as warm-up


For Time:

20 KB Swings (32/24kg)

400m Run

(1:00 rest)


500m Row

(1:00 rest)

20 Slam Ball Sit-ups

200m Run

(1:00 rest)

20 V-ups

250m Row

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