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Skill Strict Handstand Push Ups Fitness Strength Three sets of: Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Prone Plank Hold x 45 [...]

Skill Kipping Pull Ups Butterfly Pull Ups Fitness Workout In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 10 Strict Pull-Ups 20 Wall Ball Shots [...]

  Fitness, Performance Skill Power Clean Push Jerk Fitness Workout Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 15 Kettlebell Swings 10 Dumbbell Push Press Performance Workout Every 4 [...]

Fitness Strength Every minute, on the minute, for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 [...]

Fitness Strength Four sets of: Front Squat x 6 reps @ 2011 Rest 45 seconds Turkish Get-Ups x 2 each arm Rest 45 seconds Hollow Hold or Rock x 60 seconds Rest 45 seconds Fitness Workout For time: [...]

Fitness Strength Three sets of: Push Press x 6-8 reps Rest 60 seconds Side Plank x 30-45 seconds each side Rest 60 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 60 seconds Fitness [...]

Fitness Strength Three sets of: Deadlift x 6-8 reps @ 2111 Rest 45 seconds Dumbbell Bench Press x 10-12 reps @ 20X1 Rest 45 seconds Alternating Reverse Lunges with DBs x 20 steps Rest 45 seconds [...]

New program starts next week. Fitness, Performance, Ninja Workout In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters 5 Pull-Ups 10 Push-Ups 15 Air [...]

Fitness Strength Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 – Tempo Push-Ups x 15 reps @ 1111 Station 2 – Supine Ring Rows x 10 reps @ [...]

In ‘chiro world’ CrossFit is notorious for the ‘injuries’ that supposedly come with it. A very myopic and unfounded statement if you ask me! (If you’re at all worried though, I’ll give my 3 [...]

News: Bring a friend for free day is Today!! New program starts next week. Skill Split Jerk Turkish Get Up Fitness Strength Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate [...]