Warm-Up Coaches Choice Mobility Lat Stretching Strength E2MOM12 3 Overhead Squats WOD 21-15-9 Power Snatch 75|55 Thruster Toes to Bar Level 2 – 65|45 Level 1 – 55|35 Coaches Note – Choose a weight you can cycle. Ideally the first round of power snatches should be completed in 2 sets or less.
Burpee Dry Tri Today. Your posted heat time is when the workout is set to kick off. Please come in early and get warmed up in the toaster and be ready to go by the ski ergs for your heat time. There is a suggested warm up below… Suggested Warm-up 25/20 Calorie Row 5 Prone […]
The 2022 Open is Coming! The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, […]
Warm-up Coach led group row -Legs -Lean -Pull -Lean -Arms -Legs Then Half Tabata 4 Rounds 20s Work|10s Rest -Row -30s Rest- Alternating Tabata 4 Rounds 20s Work|10s Rest -Lateral Up/Overs -Russian KB Swings Hollow Rock Challenge Week 7 70 Hollow Rocks Accessory 3 Rounds 10 KB Bent Over Rows (5 Each Side) 10 Banded […]
Warm-up In 90 Seconds.. 80 Singles -Then AMRAP- BB Glute Bridge 80 Singles Alternating Feet -Then AMRAP- BB High Pull 40 Double Unders or Attempts -Then AMRAP- Sotts Press 40 Double Unders or Attempts -Then AMRAP- Plank Bird Dog Mobility Hamstring Stretch Thoracic Stretch Skill Ring Muscle-up Strength E2MOM12 Deadlift 2 Reps 1. 80% 2. […]
Burpee Dry Tri this Saturday. There will be no formal classes. Sign up for the Dry Tri in ZenPlanner or email in with your desired time. Registration is free!!! Open gym will be held in the toaster in Green as there is an Oly cert in Orange today Divisions: RX & Scaled Cost: $25.00 for […]
Warm-Up Coaches Choice Mobility Quad Rolling Strength E2MOM10 Box Squat 2 Reps WOD 5 Rounds 10 Toes to Bar 12 Dumbbell Snatches 50|35 24 Sit-ups Level 2 – 40|25 Level 1 -30|15, 7 Toes to Bar, 14 Sit-ups ADV – 16 GHD per round, 70|50
Warm-up 2 Rounds 30s Work|10s Rest -Burpees -Step-ups -Good Mornings -Hang Muscle Clean Midline 2 Rounds 30s Work|10s Rest -Hollow Rock -Single Leg V-up -Forearm Plank Hold -High Plank Knee Crosses WOD (5 Round Cap- 32:30) In 5 Minutes: 400m Run 15 Power Cleans 115|75 AMRAP Burpee Box Jump Overs -Rest 90 Seconds- *Repeat until […]
The 2022 Open is Coming! The most magical time of the year is back! The 2022 Open is approaching quickly and we want you to get on this 3 week journey with us, we promise you won’t regret it! The Crossift Open is a worldwide online competition open to everyone. Beginning on Thursday February 24th, […]