170210 Friday
Warm up: CrossFit Warmup x 2 Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization Health and Fitness A. Every 90 seconds, for 30 minutes (5 sets of each): Station [...]
170209 Thursday
Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm Pre-mobilty: Alternating spiderman x 10each, Pigeon x 90s [...]
170207 For time
CFR 10 year shirt Warm up: CrossFit Warmup x 3 Pre-mobility: 15 PVC Pass thrus, 10 arm circles in each direction, 15 wall slides Health and Fitness [...]
170207 Wednesday
Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets Pre-Mobility:Partner hanging T-spine 2x30s each Health and Fitness A. Five sets of: Strict Press x 4-5 [...]
170206 “Christine”
Warm up: Dynamic Warm up mobility: Posterior chain Smash x 90s each side Health and Fitness A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Deadlift [...]
170205 Sunday
Health: A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x [...]
170204 Gym Closed
Gym closed
170203 Friday
Gym closed tomorrow Warm up: CrossFit Warmup x 2 Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization Health and Fitness A. From Invictus Every 2 minutes, for [...]
170202 Every 8minutes..
Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm Pre-mobilty: pigeon and superman - 90s each [...]
170201 Two sets for time
Gym closed Saturday due to Titan Open Olympic Weightlifting Competition Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets Pre-Mobility: Posterior chain smash [...]