Workout of the Day
Workout of the Day
WARM UP :30 Drills x 2 Jumping Jacks Good Mornings Seal Jumps Air Squats Pushups Stretch (1:00) MOBILITY Foam Roll WOD 21-15-9 Power Snatch (95/65) Burpee Onto Plate
Bodyweight Wednesday
This will be the schedule for Memorial Day Weekend. Remember, that same weekend is the South Central CrossFit Regional. The schedule for the regional is also below. We do not know the exact times that
Pistols Are Fun?
WARM UP Ladders Hip Mobility SKILL Pistols WOD 12 Min AMRAP 10 Pistols (5 Each Leg) or 10 FSQ 10 Push Jerks (135/95) Curb to Curb Run
May 2013 Athlete of the Month – Gerald Barnes
This month we selected Gerald Barnes as our “Athlete of the Month”. Gerald is one of our athletes who has seen huge gains, both strength related and physical changes, since the day he stepped in
6 Minute “Diane”
WARM UP 400m Run Outdoor Plyos STRENGTH Work up to and find 3 RM Deadlift WOD 6 Min “Diane” 21 or 1 Min ME Reps of DL (225/155) or 50% 21 or 1 Min
3 Part Chipper
WARM UP Everett Warm Up STRENGTH 5×3 Push Press (10 min to find 3 RM Push Press) WOD 3 Part Chipper: 3 Min AMRAP 1 Min Rest 6 Min AMRAP 1 Min Rest For Time
