Friday, November 19th

10 minutes:
10 dowel pass throughs
10s top of ring row hold
10s active hang
20 pull-aparts
EMOM x 15:
1. 6-8 strict pull-ups
2. 30-40s skipping/double unders
3. 30s hollow hold or rock
For Time: (10 minute cap)
40 calories
30 alt. KB Gorilla Rows
20 calories
10 alt. KB gorilla rows


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


Fill out the form below

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