CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…

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*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!* CrossFit Warm Up:DROM3 Rounds6/6 Bottoms up KB press10 Plate Touches8 KBS…

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Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…

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CrossFit:  Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…

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