CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…

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Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…

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Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square. CrossFit:  Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…

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CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…

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