May 31, 2018

Mob: FR lats/SB Pecs x2m +

Wall Slides/Sh Flexion x10 (How much water did you drink yesterday?)

Warmup: 2 rounds

Scap Pull Ups/Pushups x8

Band Tri Ext x15

Row 250m

Skill: Strict Ring Skill

2x8 FG Ring Rows   

2x5 Ring Kips

4x 1 Strict RMU + 1 Kipping RMU

Or 4x3-5 Strict C2B...

May 29, 2018

Mob: SB Hip Flexors/Infras x2m + 90/90 Hip Lift x5breaths (Whats your favorite color?)

Warmup:2 rounds:

PVC Front Squat x8

MB Box Jumps x5/MB Stepups x5e

Band GMs x15

Skill: Hang Clean Tech   1x5PVC/BB W/U

2x3 HPC @40-50%

6x3 HPC @ 55-60%

Strength: Front Squat   


May 28, 2018

Mob: FR Lats/Thoracic Spine x2m + FR Alt Shoulder Flexion x5e (What was the best part of your memorial day weekend?)  

2 rounds:

Band Facepull x15

Band Tri Ext x15

X Band Walks x20y

Skill: Row Tech   

1x10 No Strap No Hands

1x10 No Strap w Hands

1x10 Straps and hands


May 28, 2018

Hope everyone is having a great holiday weekend. Don't forget to spend time with family, loved ones, and honor all of those who have served and continue to serve. 

*Reminder Class times for Memorial Day "Murph" workout are:




All are welcome! 

Mob: Soft...

May 26, 2018

Mob:  FR Quads/Hams x2m + 90/90 Hip Lift x5 breaths (Favorite Cheat Meal/Food?)

Warmup: 2 rounds:

PVC OHD Squat x8

Band Facepulls x15

Wtd Iso Deadbug x20s ea side

Skill: Snatch Tech

1x5 PVC/BB Oly W/U

5x 1 PS/1 SS/1 OHD Squat @60%

Strength: Back Squat @ 65-70% 3x3

WOD: Bike In...

May 25, 2018

Hey AP Nation, Friends, Family, and newcomers 

We are very excited to get this years Nutrition course out to everyone. This year will be much more focused on education, how to's, and consistent habits rather than a 6 week diet. We want lasting results and we know you do...

May 25, 2018

Mob: Softball Foot/Calf x2m + Ankle Walks x50y ea  (What did you have for dinner last night?)

Warmup: 2 rounds

TKEs x25e

KB Partner Push Swing x10  

Spiderman w Reach x5e

Skill: Pistol Tech   

2x5 Heel Touches + 2x30s ea Calf Stretch

2x5e Elevated Counterbalance Pistol (...

May 24, 2018

Mob: FR lats/ sb infra

FR shoulder flexion x 10 ea (What is your Favorite outdoor restaurant?)

Warmup: 2 rounds

Wall/Pike Walk x3 + 10s hold

3-5 Seated Rope Pulls

Band Ext Rotations x15e

Skill: Strict HSPU Tech    

2x3 Partner Spotted Kick-ups   

5x40% Max Stric...

May 23, 2018

Mob: SB Hip Flexors/Infras x2m + Deep Squat Breathing x5 breaths (What’s your favorite thing about Crossfit  Cardio….Strength….Gymnastics...burpees?)

Warmup:3 rounds:

MB Cleans x10

X Band Walks x20y

Ring Row x8

Skill: Clean Tech    

1x5 PVC/BB Oly W/U



May 22, 2018

Mob: BB Foot/Calf Smash x2m + Ankle Walks x50y (What is something that is popular right now but in five years we will look back at and be embarrassed they liked it?) 

Dynamic W/U x7m

Skill: Pullup Skill


Hollow Body



2x5 Bar Kips...

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