February 22, 20221

Back squat 4 sets of 6 reps on 3:00 -Start at 70-80%
+ Superset 5/side Knee over toe split squat
4 sets:
8 Right-leg box step-ups @40X1, rest 30-seconds
8 Left leg box step-ups @40X1, rest 30-seconds
4 Rounds, alternating with a partner:
60-seconds partner Nordic curls, 10-seconds transition between partners


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


Fill out the form below

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