Month: August 2017

Warm-up Dynamic Line -Then- 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) Strength Deadlift  Work up […]

Join us this weekend to celebrate with a WOD & Mr Softee! Sunday Wayne – 4th year anniversary Mobility 5 min Keg Stretch (2 min) Form Roller (Lats) 10-15 passes ea Warm-up 5 min Dynamic Warm-up: Coaches Choice WOD R5 CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM […]

Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Warm-up Dynamic Line –Then– 15 Power Cleans 15 Box Jumps *Add weight /height 10 Power Cleans 10 Box Jumps *Add weight/height 5 Power Cleans 5 Box Jumps WOD “Main Line” CFML […]

Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 21/a5 cal row Banded Hip Opener Distraction Pigeon Pose x 60s each side. Warm-up Circle Warm up Coach led: X-Band Walks x 10 steps laterally each 10 Cossack Squat (L+R=2) […]

Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility LAX 2min each glut Warm-up Dynamic Line Warm Up –Then– 10 reps each Coach Led Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts WOD Teams of 2 […]

Join us this weekend to celebrate with a WOD & Mr Softee! Saturday Ardmore – 5th year anniversary Sunday Wayne – 4th year anniversary Mobility 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts Warm-up No line warm up today Coach led: 2 Rounds 40 Mountain Climbers 100 Single Unders Strength Push Press (1RM in […]