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Week of Sept 30-Oct 5

Monday, Sept 30 Warmup & Prehab: Banded Walks, Fire Hydrants, Extra Calf & Achilles Stretch Work: Prowler, 8-10 forty-yard pushes (190/100/50) Between: Extra Workout 1–Empty

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Week of Sept 23-28th

Monday, Sept 23 Warmup & Plyo/Prehab: 15 med ball throws from bottom of lunge; pick 2 of 4 for 3×15–Banded Walks, Lunges, Goat Bag, Fire

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Week of Sept 16-21

Monday, Sept 16 Warmup & Prehab: Med Ball Tosses (15 rotational) & 2 of 4 for 3×15 (Pullaparts, Face Pulls, BB Rows, Bat Wings) Strength:

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School Year Challenge

Have had a few folks asking us about goals this week.  Like the New Year it seems, September is a time for reflection and planning.

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Week of September 9-15

Monday, Sept 9 Warmup and Prehab–Glute Bridges, PVC Good Mornings, PVC RDL, Banded Walks, Broken Tables Strength: Deadlift 40, 50, 65, 75% x 5, 85%x5,

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Our Brand of CrossFit

As the school year starts, we are enjoying a nice influx of new faces.  I’m really excited to see all of you new peeps beginning

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Week of September 3-7

Tuesday: Open plus Oly Snatch from below the knee + high hang, 7×1-1 to moderately heavy single Clean & Jerk, Push Press (Clean and Jerk

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