Monday February 11, 2019

Events & Announcements
2019 CrossFit Open is just about a month away. Follow the link below to get signed up and join our community for 5 weeks of awesome fun!

Workout of the Day

Warm Up
3 Rounds
250m Row
10 PVC Pass Throughs
10 PVC OH Squats (Holding the PVC on Palms)
10 KB Glute Bridges
20s Handstand Hold

1 Min Active Spiderman (30s/side)

Skills & Drills
Overhead Squat
Focus: Active Shoulders; Reracking
Movement Prep
3 Sets
5 Tempo Overhead Squats (32×1)

Part I
3 Overhead Squats

*Build weight first 5 min
**Hold weight second 5 min

Workout Prep
10 Plate Ground to Overhead
6 Overhead Plate Lunges

Part II
5 Rounds for Time
30 Plate Ground to Overhead (45/25)
20 Overhead Plate Lunges (45/25)

Spend 10-15 Min Practicing HS Walk and Muscle Ups (Ring and/or Bar)

*note – you do not need to have these skill sets in your arsenal in order to work on them. Work/scale relative to your specific capabilities