Saturday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 15 min cap Athlete’s choice Metcon (Time) 2 Rounds for time: 45 min cap 25 DL Deadlift 25 Push-ups 100m Single arm Farmers carry (53/35) right arm 25 Pull-ups 25 Box jumps (All 20″)...

Friday

Gym – CrossFit “Those who endure, conquer.” -Anon View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min 10 Iron crosses/RO2VS 20 Flutter kicks 10 Bird dogs 10 Fire hydrants 10 Hip circles (5 ea way) 20 Banded squats 10 Good mornings (w/...

Thursday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap Metcon (5 Rounds for reps) Five rounds of: Wallballs (20/14) American KB’s swings (53/35) Renegade row (Only the rows, no push-up) (40/25) Sit-up 1 Min rest This is performed...

Wednesday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap 10 Iron crosses/RO2VS 10 Thread the needle to extension ea side 10 Banded fire hydrants 10 Banded Glute bridges 10 Banded squats 15 Band pull-aparts :45 Banded tricep stretch :45...

Friday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap 10 Iron crosses/ RO2VS Thread the needle (3x 10 sec ea side) 10 push-ups Forearm stretch (30sec ea side) 15 Band pull-aparts (over/ under) “Thread the needle”:...

Saturday

Gym – CrossFit Memorial Day. A day to remember and honor all the brave hero’s who served to hold our flag high. View Public Whiteboard Warm-up (No Measure) Warm-up: 30 min time cap Athletes choice Prioritize: Hamstrings Lower back Forearms Murph (Time) For...