August 2026

General Warm Up: With a partner:Partner 1: GHD Hollow HoldPartner 2:10 Push UpsSwitchPartner 1:Dead HangPartner 2:10 SquatsSwitchPartner 1:PlankPartner 2: 20 Single UndersSwitch Specific Warm Up:... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Pull Up and Front Squat Warm UP WOD: For Time:3-5-7-9-11-13-15 reps of:Pull UpsFront SquatsBike for Cals... Read More

General Warm Up: Joint Prep Routine Specific Warm Up: Toes to Bar Progression WOD: As Many Rounds As Possible in 12 Minutes of:12 Toes to... Read More

General Warm Up: 2XDead Bugs X 7 Each Side -> High Knees14 Single Under -> High Hip Bear Crawl7 Push Ups ->Alternating Cartwheels7 PVC Pipe... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Wallball Progression WOD Every Minute on the Minute x 10 Rounds of: 10 Sit Ups 10... Read More

General Warm Up: 20 seconds of work, followed by 10 seconds of rest for a total of 4 min of:KB DeadliftsPush UpsSit UpsJumping Squats Specific... Read More