November 16, 2021

Back squat @21X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
5 Rounds alternating with a partner (10 total):
8x (2 2KB Front rack Step-back lunges + 1 2KB Front rack squat)
Copenhagen plank


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.