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

10.23.2015

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

5 Goblet Squats w/ Band

10 OHS w/ Band

10 Banded Good Mornings

Weightlifting

1): Overhead Squat (5×2; E2M; )

Start where ever and build as you see fit. Keep sets fast!

2): Sumo Deadlift (5×2; E2M; )

Start at a weight that feels a little heavy, build as you see fit. Keep sets fast!

Metcon

3): Metcon (Time)

For Time:

50 Pull Ups

25 Front Squats 185/135# or 50-60%

If you need to do strict Pull ups, change the reps to:

30 Pull Ups

15 Front Squats
10:00 Time Cap

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Ring Pull Ups – 3×10

*Ring Dips – 3×10

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!