WOD (Workout Of The Day)

C2-Main – CrossFit General Warm Up 3 Rounds (Waterfall Style) 150m Row Then… Round of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats (Note: Pick up intensity round over round) Conditioning Family “Fun” Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air Squats Helen’s House …read more

C2-Main – CrossFit General Warm Up :30 Jog :30 Walking High Knee Karaoke (Right) :30 Walking High Knee Karaoke (Left) :30 Walking Forward Hurdle Drill :30 Walking Knee to Chest :30 Walking Cradle Pulls :30 Walk Outs Then…. 10 Lateral Steps w/ Hip Circle/Side + 10 Squats @22X1 Barbell Warm Up Barbell (Full) (No Measure) …read more

Announcements Schedule Reminders: Wed 11/22 – No 6:30 Group Class (All other classes normal) Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only ** No Open Gym on these Days ** Childcare available at 9:30 Classes Only C2 – CrossFit General Warm Up :30 Jog :30 Banded Forward …read more

Announcements Schedule Reminders: Wed 11/22 – No 6:30 Group Class (All other classes normal) Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only ** No Open Gym on these Days ** Childcare available at 9:30 Classes Only C2 – CrossFit Warm-up :30 Jog :30 Jumping Jacks :30 Squats …read more

C2 – CrossFit Warm-up Coach Led Conditioning Partner WOD (30:00 Time Cap) For Time 200m Run (or 125m Row or 9/6 Cals (AB) Each 15 Synchro Burpees 40 Tuck Ups 200m Run (or 125m Row or 9/6 Cals (AB) Each 15 Synchro Burpees 40 Wall Balls (20/14) 200m Run (or 125m Row or 9/6 Cals …read more

C2 – CrossFit Warm-up 200m Jog + 1/2 Lap Walking Quad (Other arm to sky) 1/2 Lap Hamstring Stretch (Heel down/Toe Up) 1/2 Lap Samson Stretch 1/2 Lap Cradle Stretch 1/2 Lap Duck Walk 1/2 Lap Walk Outs 10 Step Pronated Feet 10 Step Supinated Feet 10 Step Heels 10 Step Toes Weightlifting Back Squat …read more

C2 – CrossFit Warm-up 200m Jog Then… 6:00 For Quality :20 Wtd Ankle Mobility (Right) :20 Wtd Ankle Mobility (Left) 5 Hawaiian Squats/Leg :20 Banded Hip Distraction (Right) :20 Banded Hip Distraction (Left) 5 Roll to Candlesticks Gymnastics Volume Development With a running clock… @ 0:00 10:00 Weekly Pistol Progression Conditioning Metcon (AMRAP – Rounds …read more

C2 – CrossFit Warm-up 200m Jog + 10 Forward Steps (Hip Circle) + 10 Squats 10 Backward Steps (Hip Circle) + 10 Squats 10 Lateral Steps (Right) 10 Lateral Steps (Left) 1/2 Lap Toe Walk + 1/2 Lap Heel Walk 1/2 Lap Reverse Toe Walk + 1/2 Lap Reverse Heel Walk Weightlifting Barbell Warm-Up/Tech Work …read more

C2 – CrossFit Warm-up 200m Jog + Lap Walking Lunges w/ Rotation Lap Frankensteins w/ Toe Touch 10 Thoracic Ext Rotations/ Side 10 Yoga Push Ups + :30 Banded Facepulls immediately into… :30 Banded Lat Pull Downs. :30 Rest :30 DB/KB Press (Light) Immediately into… :30 DB/KB Crucifix Hold :30 Rest :30 KB FW Immediately …read more

C2 – CrossFit Warm-up 200m Jog + Lap Butt Kickers Lap Lateral Lunges Lap Reverse Gate Openers + Hip Circle Drills: 10 Tempo Squats @ 3211 10 Clam Shells (5 Per Side) Then… 10 Birddogs @ 2222 (5 per side) 10 Cook Hip Lifts (5 per side) 10 Scap Push Ups @2222 :30 Ankle Mobility/Side …read more