February 3, 2022

EMOM x7: 6 Reps touch and go deadlift @moderate-heavy weight
5 sets:
20 Steps dumbbell walking lunges, rest 60 seconds between sets
5 sets, 30/10/30/10:
Hamstrings floor slider
5 sets:
30s Plank walk-outs
30s Plank hold on hands
30s Rest


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.