Pushing the wall down, or warming up with a plank variation? Our warm-ups are always different. This is an opportunity for us to introduce an array of skills to each member, always learn new things, keep it fun and most importantly a way to create proper movement pattern habits that will carry over into workouts and life. A lot of thought goes into them. We hope you enjoy.

Thursday & Friday

CrossFit:

Warm-up: 3 rounds for QUALITY of:

One legged side plank w/ bottom foot off ground, 20 secs each side
5 Strict Ring Dips (externally rotate at top)
7 Strict Pull-ups (do NOT reach with chin)
9 Heel to Heaven to Straddle stretches (stay hollow during H2H)
11 Grasshoppers (2 count) —> focus on glute stretch

*I emphasize the word “quality” because I have noticed several people just doing the work to get through it. Sure, it will still warm you up, but it’s not achieving the desired result. That is programming your body to move better. Take your time to ensure you’re thinking about perfect form during each repetition. It will pay dividends in the long run.

Strength: Close Grip Bench Press 5-5-5-5-5

*immediately upon finishing your 5th rep of Close Grip Bench Press, complete 5 High Box Jumps
**record heaviest set of Close Grip Bench Press and highest set of Box Jumps

WOD: For time:

100 Wall Balls, 20/14 pound ball @ 10/9 foot target

*every time you break Run 200 meters

BaseFit:

WOD: 4 rounds of:

1 minute of Pull-ups
1 minute of Jumping Lunges
1 minute DB Row (30 secs each side)
1 minute of HR Push-ups
1 minute of Rest

Mobility 8:30am on Thursday

MWOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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