October 13, 2021

Close grip bench press @22X1, Build to a heavy 4
5 sets:
8 Single-arm DB Push press into 50′ Single-arm DB overhead carry,
Rest 30 seconds between sides
4 sets:
10/10 Single-arm ring row,
20 Band face pulls,
Rest 60s
60 alternating reps, unbroken: Gorilla row


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.