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Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B1: Push Press (4 x 8 65-70% of 1 RM ) B2: Barbell Shrug (4... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Gymnastics B: Metcon (No Measure) Every minute, on the minute, for 12 minutes: Minute 1 –... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B: 1 Arm DB Bench (5 x 8 Each Arm ) Alternate Arms C: Strict... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B1: Metcon (Weight) Front Squat *Set 1 – 3 reps @ 60% *Set 2 –... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B: Metcon (Weight) 5 Sets of Back Squat x 2 Loads per set 60%, medical... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B: Metcon (Weight) Strict Press * Set 1 – 5 reps @ 50% * Set... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B1: Sprint Row (6 sets ) 300 M 20 Sec Rest B2: Med Ball Cleans... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B: Split Jerk (5,4,3,2,1,1) Conditioning C: Metcon (No Measure) Every 90 Secs for 15 Mins... Read More

Main – CrossFit Warm-up A: Coaches Choice (No Measure) Strength B1: Deadlift (5 x 2 ) 5 Sets of 2 Loads per set 60%, cialis... Read More

Main – CrossFit A: Coaches Choice (No Measure) Strength B1: Overhead Squat (5, viagra 5,3,3,1,1,1) B2: Banded Good Mornings (7 x 10-12) Conditioning C: Metcon... Read More