March 14, 2019

OPEN GYM 5:00am to 6:00pm

Contact us if you plan to drop-in.



Instructor participated class @ 5:00am

The CrossFit Open is upon us! So for these 5 Thursdays, Endurance will be a little less intense with the intent of recovery and preparation. Recovery is just as important as the work itself so please make it a priority to get in here and get mobile. Not only with this be an aid but it will allow you to get into positions that maybe you struggle with and or prevent possible injury. As most have you seen this week with Overhead Squats. Le’t get better everyday. Like our motto, #TrainToLiveLiveToTrain

Start with 10 minutes of foam rolling


Part 1:

15 min of work; cycle through at easy pace;

10 cal easy ski

:30 forearm plank

10 cal easy row

:30 left side plank

30 beaded singles

:30 right side plank

10 cal easy row

10 plank walks


Part 2:

1:00 each arm - biceps smash with barbell

1:00 each arm - triceps smash with barbell

1:00 each side - trap smash with a barbell

1:00 child’s pose, each way - middle, left, right


Part 3:

2 Rounds

10 scorpion stretch

2x5 KB windmills

10 cat/cow stretch

2x3 KB arm bar

10 quadruped thoracic rotations

10 deadbug with KB

10 slow banded pass throughs

10 around the worlds with KB-700-800-900-1000 m Row