WARM UP Lacrosse ball pecs, lats, lower back – 1 minute each side/each position 3 Rounds8 Thoracic Rotations on the

Continue readingStrength Programming 03/25/2023

WARM UP 1 Round10 Iron Cross Stretch10 Scorpion Stretch5 Downward Dog to Cobra 2 Rounds:30 Wallball Stretch10 Seated Single Arm

Continue readingGet In and Get Out– 03/24/2023

WARM UP Lacrosse ball pecs, triceps, and lats – 1 minute each side/each body partLacrosse ball glutes – 1 minute

Continue readingCompetitors Track– 03/22/2023

GENERAL WARM UP 3-5 Minutes foam rolling everything 3 Rounds:30 Table Top Stretch10 Seated Single Arm DB Rotations e/s 2 Rounds10

Continue readingCrossFit 90 Minutes – 03/21/2023

GENERAL WARM UP Banded Frog Stretch – 2 MinutesBanded Ankle Stretch – 1 Minute each sideWallball Stretch – 2 Minutes 1

Continue readingCrossFit 60 Minutes – 03/20/2023

GENERAL WARM UP 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)then… 3 Rounds10 Calf

Continue readingStrength Programming 03/17/2023

WARM UP 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or doing a prewod Gowod routine)then… 3 Rounds10 Calf

Continue readingCompetitors Track– 03/15/2023

WARM UP 2 Rounds:30 Table Top Stretch20 Dead bugs10 Seated Single Arm DB Rotations e/s *deadbugs are core activation but

Continue readingGet In and Get Out– 03/14/2023

WARM UP Spend 3-5 Minutes foam rolling/lacrosse balling anything that needs love (or if you have more time, do a

Continue readingLevel M – 03/13/2023

GENERAL WARM UP Lacrosse ball pecs, triceps, lats 1 minute each movement each sidethen… 2 Rounds25ft Banded Lateral Walk each direction20

Continue readingCrossFit 60 Minutes – 03/10/2023