Warm-up: Dots (x2), high knees, butt kickers, zombie walks. Then at your own pace: 15-10-5 of jumping jacks and squat jumps. Mobility: Calf stretch against a wall, posterior chain roll-out [...]
Warm-up: 3 min med ball toss with partner – 1 minute of min of freestyle mix-ups, 1 minute of squat and toss, 1 minute of burpee and toss Mobility: Static spidermans with band distraction, [...]
Warm-up: Three rounds of 10 squats, 10 sec pull-up bar hold, 10 lunges (L+R=2) Mobility: Russian baby maker, couch stretch or super couch variation for those who have good ROM in quads and hips [...]
Warm up: Dots, zombie walks, high skips, bear crawl, crab walk Mobility: Banded distraction/Super Front Rack, Glute smash, T-Spine Smash Strength: Front Squat – working off your 1RM Front [...]
Warm-up: 3-in-3 of jumping jacks, lunges, flutter kicks Mobility: Lat rollout, Sampson stretch, shoulder distractions Today we are testing our fitness with a benchmark WOD – [...]
Warm-up: 2 minutes of Double-unders (to meet the level II standard, 50 double-unders must be accumulated in 2 minutes) Mobility: Russian babymakers, static spidermans, hip distractions Strength*: [...]
This Saturday’s WOD was the First Four Challenge hosted at CF North Alpharetta. Thanks for y’all who came out!! (Not all are pictured!) We placed 2nd as a team (only by 9 points!) and [...]
