CrossFit – Fri, Jan 24
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.
Warm Up
Gecko (AMRAP – Rounds and Reps)
AMRAP 2 Mins
15 Bar Muscle Ups
Max Thrusters in Remaining Time (135/95)
-rest 2 Mins-
AMRAP 2 Mins
15 Thrusters (135/95)
Max Bar Muscle ups in Remaining Time
-rest 4 Mins-
AMRAP 2 Mins
30 Chest to Bar Pull Ups
Max Thrusters in Remaining Time (95/65)
-rest 2 Mins-
AMRAP 2 Minutes
30 Thrusters (95/65)
Max Chest to Bar Pull Ups in Remaining Time
Front Squat (3 Sets
12 Front Squats @6-6.5 RPE)
12 Front Squats @6-6.5 RPE)
Do a set every 3 mins
Accessory Work (Weight)
3 Sets
10 Single Arm Dumbbell Lateral Raises @ 5 RPE
7 Weighted Inverted Row (Wear a Vest)
Score is an Emoji Log weights in notes
Mobility
Banded 7’s
1:00 Row/Ski
1:00 Bike
-then-
2 Sets
10 Kip to Swing
10 Scap Pull Ups
10 Front Squat (Empty BB)
10 Push Press (Empty BB)
20-30 Bike (Fast to Very Fast)
-then-
Workout to warmup weights with 2 Chest to Bar Pull Up + 1 Bar Muscle Up