2.06.2025

FUNday

In TEAMs of 2...


4 Rounds for TIME of: 
 10 Shuttle Runs
 20 Pull-UPs
 40 Box Jumps
 20m Bear Crawl



2.05.2025

Thursday

7 Sets for LOAD:
 1 
Deadlift
 1 
Hang Power Clean
 1 
Power Clean

The 3 movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.


2.04.2025

Wednesday

Track WOD

For TIME:
 200m RUN
 20 KB Snatches
 200m Backwards 
 20 KB Cleans
 200m RUN
 20 KB Swings 
 200m KB Carry
 20 Goblet Squats
 200m RUN

KB RX= 53/35

CrossFit Mobility 101: Three Common Mobility Mistakes  

Improving mobility is essential for performance and injury prevention in CrossFit, but athletes often make mistakes that slow their progress. Common errors include failing to identify specific mobility limitations, over-relying on passive techniques like foam rolling, and neglecting strength work to reinforce new ranges of motion. By assessing specific areas, using effective stretching techniques, and incorporating heavy, controlled movements, athletes can enhance their mobility more efficiently and see better results in their workouts

2.03.2025

Tuesday

STAIRS!

EMOM for 10min Complete:
 EVEN: 10 Pistols
 ODD: 20 V-UPs

5 Rounds for Quality:
 30sec Handstand Hold
 30sec Squat Hold
 30sec L-Sit Hold
 30sec Chin-Over-Bar Hold



2.02.2025

Monday

15-12-9-6-3 Reps for TIME:
 Deadlifts (275/185)
 Burpee Pull-UPs