For everyone that has been following the program closely since January 1, the next 3 days will be considered deload or rest days. I strongly suggest you either take these days completely off or come in and perform them at only 80% intensity. The programming will reflect some easier workouts until Friday and then we will start a new training cycle on Monday.
For anybody that is interested in learning more about the long term training plan for the gym, we will be having an info session this Sunday, Feb 16. We will cover many topics like programming, nutrition, and competing in The Open. We will finish the talk off with a bit of a Q&A.
10 min Foam roll/Lax ball on shoulders,
2 Rounds: 7-way shoulder stretch,
Shoulder circles with band,
Ankle stretch,
All-four hip rotations,
Dynamic soleus stretch,
Squat hip rotations
4 Rounds for time:
10 Slam-ball,
10 Wall-ball,
10 40′ Shuttle sprints


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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