Friday, 12 January, 2018
Workout of the Day: Warm Up: 6 Hip & Back Extension Combo 30’ of Inchworm with pushups 9 Super Slow Squats 45’ of Spider-Man Stretch... Read More
Thursday, 11 January, 2018
Workout of the Day: Warm Up: Joint Prep Routine Then 2x Through 30 seconds each of: Front Rack Lunge Steps (Barbell) Bandy Pull Downs Good... Read More
Wednesday, 10 January, 2018
Workout of the Day: Warm Up: 6 Banded Knee Squats 9 Hip Extensions 6 Banded Knee Squats 9 GHD Sit Ups 6 Banded Knee Squats... Read More
Tuesday, 9 January, 2018
Workout of the Day: Warm Up: Tabata Jump Rope Crossfit Warm Up Skill: Overhead Tissue Smash, 90 sec each Lax Ball First Rib Mobility, 90... Read More
Monday, 8 January, 2018
Workout of the Day: Warm Up: 15 Sit Ups 15 Squats 10 Kipping Swings 10 Shoulder Press (Barbell) 5 Tuck Jumps 5 Hang Squat Snatch... Read More
Saturday, 6 January, 2018
Today we will be at the Rec Center Pool! Workout of the Day: Warm Up: Joint Prep Squats, push ups, in and outs pool side... Read More
Friday, 5 January, 2018
Workout of the Day: Warm Up: CrossFit Warm Up Burgener Warm Up Skill: PVC Push Jerk Progression WOD: Death By Clean and Jerk (155/ 105)... Read More
Our new Roommates upstairs
We are excited to announce that Necessary Payne & Bang Muay Thai Montrose have moved into our upstairs rooms! What this means for you: We have kickboxing... Read More
Thursday, 4 January, 2018
Workout of the Day: Warm Up: 4 Corners 10 Banded Squats——> Bar Traverse 10 Plank Shoulder Touches——> Spider Man Stretch 10 Hanging Knee Raises——> Broad... Read More
Wednesday, 3 January, 2018
Workout of the Day: Warm Up: 30 Sec Each, 2x Thru: Sit Ups Plank Ups Goblet Squats Pull Ups Banded Tricep Extensions Single Unders Skill:... Read More