December 8, 2022

20 minutes, for quality:
30 seconds hollow hold
30 seconds reverse plank hold
10-20 seconds top of ring dip hold
10-20 seconds bottom of ring dip hold
10 ring swings
3x 1-2-3-4-3-2-1 low ring muscle-up transition

1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max dumbbell thrusters
2. 30 seconds calories + max dumbbell hang clean to overhead


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


Fill out the form below

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