Wednesday, Dec. 1st

15 minutes:
1 minute easy skipping
30s/side hip flexor/ankle stretch
90/90 single leg hip rotation
5/5 plate adductor slide
10 alt. lunge matrix (forward/backward + air squat)
5 Front Squats every 90 seconds x 8 (5 heavy sets
4 sets:
12/side split stance RDL
15-20 shoulders elevated hip thrusts
– rest as needed –
4 sets:
Copenhagen Plank x 30s/side
– rest 30 seconds –


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.