We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

10.22.2015

Announcements

Thanksgiving Dinner 11/21 at 5pm!! Mark your calendars, we’ll have a food sign-up in the next couple weeks!

CrossFit Worthy – CrossFit

Warm-up

Roll out and smash what you need to loosen up your legs/hips as needed.

*Tabata series 7

Cat/Cow

Thoracic R

Thoracic L

Quadruped Tummy Tuck

*Tabata series 6

Bird Dog R

Bird Dog L

Dynamic Bird Dog R

Dynamic Bird Dog L

*Monster Walk series 5

Penguin Walk

Wizard of Oz

Side Step

Side Step Toes In

Side Step Toes Out

Shuttle Step

Metcon

OPTION 1)

On Bike or Rower

2:00 on/2:00 off x 20:00. Take at a 85-90% effort; record total cals

OPTION 2)

Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take this at a 70% effort (relatively easy, but break a sweat.)

Row 3:00on/3:00 off for 20:00 (Calories)

Air Bike 3:00on/3:00off (Calories)

20:00 Row (Calories)

20:00 Assault Bike (Calories)

20:00 Sled Pull (Weight)

Record weight used

MOBILIZE YO-SELF!

MOBILIZING FUN WITH COACH SUSIE OR JEREMY!!!!

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!