New workout tracking software:

Step 1 = Click here and login (if you don’t know your password click on “forgot password” and it will send you a reset password email 

Step 2 = download app for iPhone or Android 

Step 3 =  add profile pic

Step 4 = start submitting results, looking at the leaderboard or adding detailed notes to workout posts 




EMOM x 10 of:

odd minutes = SMART Goal Work
even minutes = mobility exercise from posters


5 rounds for time of:
200 meter Run
20 Push-ups
15 Hang Squat Cleans, 95/65
10 Chest to Bar Pull-ups

A. 2 minutes each leg, Couch Stretch
B. 3 X 15 Reverse Snow Angels
C. 4 X 12 Barbell Bridges, heavy as possible 

Teams of 3 relay style for 25 minute AMRAP of:
12/10 Calorie Row 
10 V-ups
8 Burpees Over the Rower 

Group warm up: row/air dyne 
Plank-down dog-hip abduction 
Shoulder flexion, abduction, extension, addiction 
Posterior cuff release active with lax and band
Lumbar decompression 
Hip anterior mobility 
Hamstring stretch and tac and floss
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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