March 7, 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 foam rolling


Part 1:

15 min of work; cycle through at easy pace;

10 cal easy ski

2x10 Lateral steps over parallette

10 cal easy row

10 mini band squats

10 cal easy bike

10 alternating spiderman elbow touch and reach


Part 2:

1:00 each leg glute smash

1:00 each hip psoas smash

1:00 each hip IT band smash

1:00 each leg - banded couch stretch on bench

1:00 each leg- weighted (and banded) butterfly hip stretch


Part 3:

3 Rounds:

2x5 Samson stretch to forward fold

10 russian baby makers

:30 goblet squat hold

10 frog rocks