CF Lite 201014

Coach 1:
(about 15 minutes each)
Arm bar
Turkish getups
Kettlebell cleans
Coach 2:
7 way shoulder
Active shoulders
Hollow body/supermans
Beat swings
strength circuit 5 rounds each:
push press x 5
bow and arrow x 5/arm
snow angels x 10
3 minute AMRAP:
kettlebell shoulder to overhead
if you set the kettlebells down, your score goes back to 0!


CrossFit Lite – March 5, 2024

Skill Handstand Pushups  2 rounds for time:30 cal row20 Air squats 10 Handstand push ups (Or progression)  Rest 2:00 2 rounds for time 10 Handstand push ups 20

March 5, 2024

Skill: Ring muscle-ups Ever 2:00 x 5 sets (10 minutes):1-5 ring muscle-upsEasy machine in remaining time 3 rounds for time:3 push-ups3 pull-ups10 overhead walking lunges

SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –


Fill out the form below

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