Main – CrossFitRomanian Deadlifts & Lifts (3 Sets of 6-8 max reps ring dips)Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 secondsMetconFor time: Row 1000 Meters 135/95 lbs Hang Power Cleans x 30 reps Wall Ball Shots...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityBack Squat (3×6-8 reps 30X1)single arm dumbbell row (3X8-10 reps 21X1)Metcon (Time)Three rounds for time of: 30 Walking...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsClean and Jerk (take 15:00 to find todays one rep max)Metcon (AMRAP...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (5×2-4 reps temp 2111 rest 90 seconds)Weighted Pull-ups (5×2-4 reps tempo 2110 rest...
Main – CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetcon (AMRAP – Rounds and Reps)A. In teams of three, complete as many rounds as possible...
Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsDeadlift (4×5 rest 3:00 between rounds)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power...
Main – CrossFitRun/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-upsGymnasticsTake 15-20 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols,...
Main – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (4-6)Five sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 60 seconds Prone Plank x 60-90 seconds...
Hey everyone, effective immediately we are canceling the 9:30am class due to a lack of interest and scheduling conflicts with the owners. Thanks for you guys support and understanding.
