WODS – June 19 – 24

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Training Purpose Monday Warm Up General body warm up if you are early to class. Sidelying Windmills 3/3 Log Roll 3/3 Cat/Cow 6-10 Mattress Flippers 3/3 FLR/Pushup Plus 10/10 Inchworm to stand 3 Squats 5 High Squat to Kneeling 5 Cossack Squat 5 90/90 to Butterfly to 90/90 Child’s Pose SLR, 5/5 Wrist Pushup Seq Front Tuck Lever Hover, 10 … Read More

WODS – June 12 – 17

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Training Purpose We’re done with the Child’s Pose Straight Leg lifts! Okay, we’re not. Based on the overall improvement that we’ve seen in hip mobility across the gym, it’s going to make a regular appearance in the warmup. You’ll notice a couple of new things in the warmup rotation. The overhead reach is being included to build up your understanding … Read More

WODS – June 5 – 10

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Training Purpose Monday Warm Up General body warm up if you are early to class. Sidelying Windmills 3/3 Cat/Cow 6-10 Mattress Flippers 3/3 Quadruped/Lateral roll 3/3 FLR/Pushup Plus 10/10 Inchworm to stand 3 Squats 5 High Squat to Kneeling 5 Cossack Squat 5 90/90 to Butterfly to 90/90 Child’s Pose SLR, 5/5 Wrist Pushup Seq Front Tuck Lever Hover, 10 … Read More

WODS – May 29 – June 3rd

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Training Purpose We’re starting out the week with the option to take on “Murph”. “Murph” is a CrossFit “Hero” WOD. You may have heard of it, and of the man it’s a memorial to. Run a Mile. Do 100 Pullups, 200 Pushups, 300 Squats. Run another mile. With a 20 pound weight vest or body armor. It sounds intimidating. It … Read More

WODS – May 22 – 27

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Training Purpose Monday Warm Up General body warm up if you are early to class. Sidelying Windmills 3/3 Log Rolls 3/3 Cat / Cow 6-10 Kneeling Slow Spinal Rotation 5/5 Pushup Shoulder Circles on Fists 10/10 Inchworm to Stand Squat 5 Squat to Kneeling 5 Cossack Squats 5/5 Squat/Twist/Reach 5/5 90/90 switch, 3/3 Child’s Pose SLR, 10/10 Child’s Pose SL … Read More