September 26, 2018

Mob: Mob: Softball Infras/Pecs x2m  

(What’s your favorite skill to work on in CrossFit?)

Warmup: 2 rounds

Inchworm into Pushup x5

Supinated grip Ring row x10

Plate Counterbalance Squat x10

Skill: Rope Climb Skill

2x3 Footwork

2x10-20s Holds

2x1 RC focus on Hips to Rope

3x 1 Leg...

September 14, 2018

Mob: FR Lats/Quads x2m

(What’s a nickname you had in high school/college?)

Dynamic W/U

Skill: Strict Pike HSPU

2x3 Wall/Pike Walks +10s Hold

3x12-15 Strict Pike HSPU + PVC Lat Stretch Between

WOD: For Time “Barbara”

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3m (5 Rounds)


August 9, 2018

If you see this Great Guy around tomorrow Wish him a HAPPY BIRTHDAY!! Thanks for all you do COACH FRANK !!! 

Mob: BB Calf/Foot Smash x2m

Warmup: 2 rounds

Row 250m

Counterbalance Squats x10

High Plank w Tap x6e

Skill: Pistol Skill

2x5 Heel Touches + 2x5 30s Calf Stretch

3x5e BW...

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