June 2026

General Warm Up: Going Down and BackLunge and TwistSpider Man StretchToy SoldierInch WormHamstring StretchQuad StretchIn Between Each movement perform either a forward roll or a... Read More

General Warm Up: 3 RoundsJog 200 M3 Depth drop to broad Jump8 Bottoms Up Press each10 Hip Extensions Specific Warm Up: Burgener Warm Up WOD:... Read More

General Warm Up: Burpee Conga Line Specific Warm Up: Warm Up Movements WOD: Complete for Time:50 Sit Ups40 Sumo Deadlift High Pull30 Box Jumps20 Double... Read More

General Warm Up: CrossFit Warm Up: Specific Warm Up: Pull Up and Thruster Progressions WOD: 7 Rounds for time of:5 Cal Ski/ Bike7 Pull Ups9... Read More

General Warm Up: Joint Prep Specific Warm Up: Anterior Compartment Smash 1:30 eachLax ball Hamstring Smash 1:30 each Chose equipment & cover movement standards WOD:... Read More

Specific Warm Up: 2 x Through3 Minutes on a machine of your choice10 Med Ball Lateral toss each15 Deadbugs10 Kettle Bell Side Crunch Each Specific... Read More

General Warm Up: 2 X:6 PVC strict press -> Forward rolls6 V Ups -> Toy Soldiers6 Jumping Squats -> Cartwheels6 Kip Swings -> Spider Man... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Burgener Warm Up WOD: Complete for Time:50-40-30-20-10Double Unders15-12-9-6-3Squat Cleans Cool Down: Bike/ Row/ Run/ Ski... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: DB Hang Squat Snatch and Muscle Up Progressions WOD: For Time30 Dumbbell Hang Squat Snatch20 Push... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Warm Up Front Squats/ Mobility WOD: Every Minute on the Minute x 3 Minutes of20... Read More