28 Days to go!!!
Friday, April 13, 2012 Good Luck to all of our competitors this weekend at the Frogman and Iron Will CrossFit competitions! Mobility:Shoulder Prep Warmup:Fast Single Unders, 1 minuteHandstand Practice, 2
One down, 29 Days to go!!
Thursday, April 12, 2012 Mobility:Jog 800Quad on Wall, 1 minute per leg Warm up:3 Rounds of10 Bar taps8 Push ups6 Strict knees to elbows For time:Run 800 meters10 rounds of
30 Days to Go!
Wednesday, April 11, 2012 Road to Regionals Nutrition Challenge starts today! Read below for more details! Mobility:15 PVC DislocatesSampson Stretch, 30 seconds each15 PVC Good MorningsRack Mobility with Band, 90
One more thing….
Tuesday, April 10, 2012 The Road to Regionals 30 Day Challenge begins tomorrow! Mobility:10 Wall extensionsKeg drill, 2 min10 Wall extensions Warm-up:15 Overhead Squats15 Pull-ups15 Dips15 GHD Sit-ups15 Hip extensionsRun
All for One
Monday, April 9, 2012 Mobility: Run 400m DROM Warmup: 3 rounds of: 10 Kettlebell swings 10 Wall Squats (video below) 10 Pushups then, Burgener Warmup with barbell Workout of the
Nut Butter Balls
Sunday, April 8, 2012 Mobility: Wrist mobility with band Pigeon on box, 1 minute each Warm up: 100 single unders 5 Wall squats, holding breath 30 second Handstand hold 10
Use Those Hips!
Saturday, April 7, 2012 Mobility:Triceps mash, 2 minutes per armPigeon, box or floor, 2 minutes per leg Warm Up:10 Front Squats10 Push Presses10 Thrusters Load Up! Thruster 3-3-3-3-3-3-3 Lightning Round!
Pace yourself
Friday, April 6, 2012 Mobility:2 Rounds of:10 Wall ExtensionsReverse Plank, 20 secondsSampson Stretch, 20 seconds each Classic Warmup:15 Overhead Squats15 GHD Situps15 Hip Extensions15 Pullups15 PushupsSampson Stretch Workout of the
CrossFit 201- Nutrition Discussion
We are bringing back the CrossFit 201, Wednesday, April 4th, at 830 pm. Come in and nerd out about CrossFit, Fitness, Health, and most pertinently, Nutrition. Just what are these
Aloha Complex!
Thursday, April 5 , 2012 Mobility and Warm up:30 seconds jump rope30 seconds bottom of squat30 seconds jump rope30 seconds pigeon, per leg30 seconds jump rope1 minute per arm of
