Workout of the Day

October 1, 2017
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Programming Preview: Week of 10/2

Monday, 10/2: Pull Up Skill & Metcon Tuesday, 10/3: Push Press & Metcon Wednesday, 10/4: Run, Burpees, Row, KB Swings – every 3 min x 36 min Thursday, 10/5: Front Squats & NFT Finisher Friday, 10/6: DB Thrusters, Run, Sit-ups, Lunges, Burpees, and more Burpees Saturday, 10/7: Snatch Complex Sunday, 10/8: Deadlifts & […]
October 1, 2017
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Member Spotlight: Shelina F.

Not many can say their family got them into CrossFit but lucky for Shelina, her twin and mother encouraged her to give CrossFit a try and the rest is history! Over five years later, she’s still at it, hitting milestone after milestone. Shelina, we couldn’t be more proud to have […]
September 30, 2017
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Sunday, 10/1: Happy 1st of the Month!

Warm Up 4 Rounds 8 Rev Hand Spider Lunges 4 Dolphin Push ups 8 Pause Squats 4 Alt T Push Ups 1 Min Death stretch/side 1 Min Band Front Rack stretch/side Strength Clean and Jerk (35 Min) Prep: 1x 3 Hang Hi Pulls+3 Hang Power Cleans+ 5 Front Squats+ 5 […]
September 29, 2017
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Saturday, 9/30

Warm Up 3 Rounds 5 Hanging Scap retractions 5 Pause Squats 5 Squat to Bootstrappers 5 Plank to Squat 5 Jump Squats 1:30 Death Stretch/side (:45 low/:45 high) Prep: 1×5 Front Squats+5 Strict Press (bar only) + 5 Kip Swings 1×10 Thrusters (bar only) + 10 Step Ups (5/side) 1×5 Thrusters […]
September 28, 2017
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Friday, 9/29

Warm Up 3 Rounds 6 Alt T Push Ups 6 Scap Push Ups (arms stay locked) 6 Quadruped Ext& Rotation/side 6 Pause Hip Bridges Strength Floor Press (30 min) Prep; 1×5 w/ bar, 3×4 working up Work: 5-5-3-3-3 working up Follow each work set with 8-10 Single Arm DB Rows […]
September 27, 2017
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Thursday, 9/28

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 6 Alt T Push Ups 12 Spider Lunges 6 Plank to squat Met Con 3 Rounds In 3 Minutes: Row 12 Calories 12 Alt DB Snatches (M:60/50/40, W:45/35/25) Row 12 Calories Max Alt DB Snatch in remaining time Rest 3 […]
September 26, 2017
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Wednesday, 9/27

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl EMOM 8 (4 rounds each) A)    12 Banded Hip Bridges B)    8 Alt Single Leg KB RDL Strength Deadlift (25 Min) Prep: 1×10 RDL w/bar, 3×5 working up Work: 5-3-3-2-2 working up Met Con AMRAP […]
September 26, 2017
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Tuesday, 9/26

Warm Up 3 Rounds 6 PVC Dislocates 6 Spider Lunge w/ reach up 6 PVC Pause OHS 6 Jump Squats Strength Snatch (25 min) Prep: 2x 2 Hang Hi Pulls+2 Hang Power Snatch 3x 1 Hang Power Snatch+ 1 Hi Pull (from floor)+1Power Snatch Work: 6x 1 Hang Snatch+ 1 […]
September 24, 2017
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Monday, 9/25

Warm Up 3 Rounds 5 Hanging Scap Retraction 10 Spider Lunges 15 Mountain Climbers 5 Dolphin Push Ups 10 Pause Squats 15 Jumping Jacks Met Con Prep: 1×3 Hollow hold/arch hold on Pull up Bar+ 6 Alt T Push ups 2×3 Kip Swings+ 3 Push Ups+6 Squats Running Cindy AMRAP […]