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.
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-upsBack Squat (Five sets of: Back Squat x 2 reps Rest 2-3 minutes)Metcon...
One of the most common inefficiencies that we see is a premature pull with the arms on the clean. It doesn’t matter how strong your arms are, the hips are the most powerful part of the lift. Notice the “weightlessness” of the bar that his hips...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityClean and Jerk (4 sets Clean/Jerk x 1.1.1 (rest 7-10 sec b/t reps)Metcon (Time)For time: 40 Calorie Row 40 Shoulder to...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetcon (6 Rounds for reps)In two minutes, complete the following: Double-Unders x 20 reps 300 Meter Run 24/16 kg...
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-upsbulgarian split squats (3 sets of 6-8 reps tempo 30X0)Turkish Get Up (3...
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-upsHang Power Clean (5×3)Metcon (6 Rounds for time)Six sets for times of: 135/95 lb. Power Clean x 3...
Main – CrossFitBox step ups & KB Rows Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 secondsRecord your highest rep on your rowsMetcon (3 Rounds for reps)Three sets...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Kettle-bell strict press (6-8)Three sets of: Strict Kettle-bellOverhead Press x 6-8 repsSide plank (3 sets 45-60 seconds per...
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-upsDeadlift (4 Sets of 4-6 Reps)High box jumps (4 sets of 4-6)4 set of 4-6...
