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


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.