March 21, 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:

2 Rounds

3:00 easy bike

10 inch worms

10 walking lunges with twist

3:00 easy bike

10 toe touches

10 bulgarian split squats


Part 2:

1:00 each leg - figure 4 stretch

10 squat with twist and reach

1:00 each leg - banded couch stretch

1:00 each leg - banded hamstring stretch

1:00 each leg - KB weighted ankle pulse

1:00 each leg - ankle smash


Part 3:

10 glute bridges with  mini band

2x5 one-legged deadlifts

10 squats with mini band

10 toe elevated forward folds

10 lateral steps with mini band

10 core activated leg raises with band