Wednesday, May 18, 2016

You can see pictures from Regionals weekend in the album online HERE.

Be sure to congratulate coach LG when you see her, she qualified for the CrossFit Games with her team.


Join us memorial day for the 2nd annual muscle beach murph!


Banded hip stretch
PVC mobility
Keg Drill


2min Mobility: PVC, Hips, Lats, Shoulders, Ankles

Grab a barbell- You can partner up and start on different movements- 4 min to get as far as you can:
– 20 Air Squats
– 15 Snatch Grip Bent over Rows
– 20 Scapular push-ups
– 15 Back Squats with Bar
– 20 Hollow Rocks


4 alternating sets of:
A) 10 Behind the Neck Snatch Grip Strict Press
B) 3 Back Squats, Heavy

Notes: Go up in weight from last week. We have finished the Back Squatting portion of the cluster hold training on Mondays. You should use the next four Wednesdays to keep and build on that strength. Especially for experienced athletes, push yourself to a heavy set of three today. Partner up and alternate between a squat rack and a press rack.


16 minute AMRAP:
Row 20/15 Calories
6 Kipping Handstand Push-ups
8 Burpee Box Jumps

Notes: L1: Banded or knee push-ups, 12/8”
L2: Piked, boxed or abmat handstand push-ups, 20/12”
Rx: 24/20”

Cool Down
Cobra Stretch
Foam Roll Triceps
Foam Roll Legs
Seated pike Stretch 1min

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