OUR MISSION
LONGEVITY. PERFORMANCE. HEALTH.
BLOG ARTICLES
WHAT IS CROSSFIT?
COMMUNITY.
FITNESS.
REDEFINED.
FIND OUT HOW. AND EXPERIENCE IT FOR YOURSELF.
WARM UP / STRENGTH
TABATA (:20 Work / :10 Rest) 8 Rounds (4 min total)
Hollow Rock / Hollow Hold or Tuck Hold
*making it all 8 rounds in a true hollow position is elite! So scale as needed!
STABILITY
AMRAP 10 (For Quality)
10/10 Single Leg Split Squats (slow tempo descents)
10 Double DB Sumo Deadlifts
10 Banded Glute Bridge
10 Alt. Cossack Squats
STRENGTH
5 Rounds For Quality:
15 Banded Strict Pull Ups (THICK band!) / / or Ring Row (aim for UBK / 2 or less sets)
50ft Double DB / KB overhead carry (moderate)
CASH OUT
5 Min Rope Climb Practice
Pull to Stand / Leg Wraps / Rope Climb
Weekdays - Crossfit
| 5:00 am | 4:00 pm |
| 6:00 am | 5:00 pm |
| 7:00 am | 6:00 pm |
| 10:00 am |
Saturday - Crossfit
| 8:00 am | 9:00 am |
Sunday - Open Gym
| 10:00 am - 12:00 pm |
LONGEVITY. PERFORMANCE. HEALTH.
FIND OUT HOW. AND EXPERIENCE IT FOR YOURSELF.