Warm Up Coach Stretch Shoulder Mob 3 RDS 100m Run 8 R. KB Swings 4 L/R KB Push Press 4 Hollow to Superman Skill / Strength 5 Sets 2 Jerk...

WARM UP Coach Stretch PVC Disc 300m run --then 2 rounds-- 8 Walking Toe Touches 8 Box Step Ups 4 Floor Laying T2B 30sec Cal Bike/Row...

WARM UP Coach Stretch Shoulder and Wrist stretch 3 RDS 4 Scap Push Ups 6 Shoulder Taps 6 Scorpion Stretch 4 Hollow Rocks 10 Jumping Jacks...

WARM UP Coach Stretch Hamstring Stretch 3 RDS 8 Bird Dogs 6 Alt. V-Ups 4 Burpee Broad Jumps 4 Kang Squat Skill / Strength Rope Climb...

BOX ANNOUNCEMENT: FRIDAY NIGHT LIGHTS @ 6:45 PM 2021 CROSSFIT OPEN The 6:45 PM class will be designated for those who want to participate...

BOX ANNOUNCEMENT: FRIDAY NIGHT LIGHTS @ 6:45 PM 2021 CROSSFIT OPEN The 6:45 PM class on Fridays will be designated for those who want to...

WARM UP Coach Stretch Squat Mobility 5 AMRAP 6 Cal Bike/Row 5 Kang Squat 6 Scorpions 4 Burpee Broad Jump Skill / Strength 5-5-3-3-3-2...

WARM UP Coach Stretch Foam Roll Quads/Lats 3 RDS 100m Run 5 Hollow Swings + 4 scapular pull ups 6 MedBall Cleans 4 L/R DB Shoulder Press...

WARM UP Coach Stretch Foam Roll Lats 5 AMRAP 5 Air Squats 5 R. KB Swings 5 Scap Push-Ups + 5 Push-Ups 100m Run Skill / Strength Pull-Up /...

WARM UP Coach Stretch Squat Mob 1 Round Burgener Snatch Warm-up -then- 5 AMRAP 20 DUs 4 PVC Kang Squat 4 Sotts Press w/ PVC 4 Burpee No...

WARM UP Coach Stretch T-Spine Mobility 2 RDS 8 R-KB swings 6 Hollow Swings + 3 K2C 4 L/R KB Shoulder Press 6 Supermans 100m Run Skill /...

WARM UP Coach Stretch Shoulder/Lat Mob 3 RDS 20s Bike/Row 6 Yoga Push-Up 4 L/R KB RDL 8 KB SDLHP Skill / Strength 5 x 5 Snatch Grip...

WARM UP Coach Stretch Hip Mob 1 Round Burgerner Clean Warm-up -then- 2 RDS 6 Goblet Squat to press out 10s Dead Hang + 5 Scap Pull Up 6...

WARM UP Coach Stretch Squat/Hip Mob 200m Run -then- 3 RDS 8 Bird Dogs 6 Alternating Cossack Squat 4 L/R seated DB press 2 Wall Walks 20...

WARM UP Coach Stretch Squat MOB 5 AMRAP 4 Pause Air Squats 5 L/R KB RDL 20m Heel Kicks + 20m High Knees 6 V-ups Skill / Strength 5 x 5...

WARM UP Coach Stretch T-Spine Rotation / Lat Stretch 3:00 Bike or Row -then- 3 RDS - Barbell Only 3 Muscle Snatch 3 BtN Shoulder Press 3...

WARM UP Coach Stretch Foam Roll Lats 200m RUN -then- 2 RDS 10s Bar Hang + 5 Scap Pull Ups 5 L/R dumbbell upright row 5 Push-Up to Toe...

WARM UP Coach Stretch Squat Mob 2 RDS 8 Med Ball Cleans 6 Yoga Push Ups 8 Glute Bridge 6 Knees to Chest Skill / Strength 5x6 Bentover...

Warm-Up Coach Stretch Squat Mob 3 RDS - Barbell Only 3 Hang Muscle Clean 3 Front Squat 3 Strict Press 3 Back Squat 100m Run Skill /...

BOX ANNOUNCEMENTS: Mark your calendars Latte Fam! Lots of new faces at the box, from the 5:15am to the 6:45pm class, let us get...