WARM UP Coach Stretch Thoracic Spine Rot. 3 RDS 5 Scap Pull Ups 5 Hollow Rocks 6 Yoga Push Up 6 Air Squat 20s Bike/Row Skill / Strength 4...

WARM UP Coach Stretch Hip Opener and Shoulder Stretch 3:00 Min Row / Bike -then- 3 RDS 10 Steady Mountain Climbers 8 Good Mornings 6 Box...

Warm up Mobility/ stretch 3 Rounds 5 Tempo Overhead Squats w/ empty barbell 10 Scapular Pull Ups 10 Hollow Rocks 5 Split Jerks w/ empty...

WARM UP Coach Stretch 3 Min Foam Roll 200m Run -then- 3 RDS 6 Alt V-Ups 4 Kang Squat 6 Yoga Push-Ups 4 Broad Jumps Skill / Strength Core...

WARM UP Coach Stretch T-Spine Mob 3:00min DU practice -then- 3 RDS 5 Scap Pull Ups + 5 Hollow Swings 6 Alt. Cossack Squat 6 Bird Dog 5...

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...

Box Announcements: Stay after class for a special Booty Beat session with Jewill! Warm up Mobility/ Stretch 2 Rounds (empty barbell) 5...

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 Stretch/ mobility 3 Rounds 8 scapular pull ups + 10 second dead hang 20m DB overhead walks 4 L/R DB Push Jerks 5 Medball Cleans...

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 Mobility/ Stretch 3 Minutes Bike or Row (easy pace) 2 Rounds (empty barbell) 5 clean-grip high pulls 5 muscle clean 5 hang squat...

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 Mobility/ Stretch 3 Minutes Bike or Row (easy pace) 3 Rounds (empty barbell) 5 snatch-grip high pulls 5 muscle snatch 5 hang...

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 /...