Tuesday , March 30, 2021

I would like to take this time to thank everybody who supported or participated in this year’s Crossfit open. Thank you so much for your support and your effort results were outstanding!!! We have a nice group movin on!!!


Skill

Pendlay Rows 4x6

Bent over Rows


WOD

6 Rounds of

6 OH Squats

6 Power Snatches

6 Bar over Butpees

3 Strict Pull ups

82 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups