Wednesday, March 20, 2019

Spring is in the air!

Let’s hope so and get that warm weather crackin’!!

Take some time for yourself this week if you have not already and enjoy the transition from season to season.

During this last bit of the open season keep your chin up and keep grinding away. After this weekend is finished reassess your training and reestablish any goals you may have or want to adjust going forward.

CrossFit - 6/12/330/430/530


E2MOM x 5

Clean + Hang Clean

Pullup Progressions (to get ready for workout)

Hit some lifting here. Build up in weight for about 7-8 minutes and then hit these solid lifts. Work a bit on your pullups or ring muscle ups to get set up for the workout.


3 Rounds - with a partner - split reps as needed

20 Burpee Box Jump Overs

20 Cleans (155/105lbs) (115/75lbs) (75/55lbs

20 Muscle Ups/40 C2B or Pullups or Ring Rows

Work well together.

Competitive Class

A: 2mins on - 2mins off x 5 rounds

12 Shuttle Runs

4 Devil’s Presses

ME Handstand Walk

B: Olympic Lifting

C: Class WOD

- Team 782