Monday with Bree

4/1/19 CrossFit 5:30pm GROUP ROM WARM-UP: 2 Rounds 200 m row 5 PVC pass through 5 PVC figure 8 5 PVC squat therapy 10 commandos 10 shoulder taps 10 90/90s STRENGTH: Tricep/Chest Superset 5 rounds: 10 Band Over Head Tricep Extension 5 Rack or Ring Dips 10 Dead Bugs WOD: 3–9-15-21-15-9-3 Burpees Single Arm KB…


Tuesday with Jim


Warm up: tbd

Bring Sally Up??

Partner wod: amrap 20
1000m row buy in then,
ascending by 1’s of:
Hang cleans 95/65 (yes full squat)
kb swings 53/35
Lateral jumps over barbell.

A completes a full round then B does the same, add a rep after each round. One works while one rests…

Wednesday with Holly

03.20.2019 Ask and you shall receive… our next Wednesday cycle will be on building pull-up strength, as many of you have been asking about muscle ups, chest to bar, and pull-ups. Warm Up: 400m run **Possibly a game– depends on turnout! Shoulder mobility/ warmup Strength: 4 Sets 8 Elevated RR 8 Shoulder Presses @ 75%…