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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and scales Part 2 – Conditioning: “Stairway” Performance: For time – 15-12-9 reps of – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – EMOM 10 1 Power Clean + 1 Hang Power Clean Fitness: E2MOM 10 (5 rounds) – 3 Power Clean RPE 6 + 20 [...]

Suck Less Through Proper Hydration Hydration is important. We all know that right? We’ve heard it a million times. But what does that mean? CrossFit workouts are designed to [...]

Mobility and Goals for Long-Term Fitness Mobility is a common word used in the CrossFit community, usually to describe a set of stretching or “muscle-smashing” exercises.  Others might use the [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Jerk – climbing in weight each set 3-3-3-2-2-1 Fitness: Power Jerk – 6 sets of 2 climbing in weight Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies Part 2 – Conditioning: CF Games Open WOD 12.3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minute time cap Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters! Fitness: Squat [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set Fitness: EMOM 12, Even [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings Performance and Fitness: [...]