Open Season is here!

Hello Squad members!! The Open season is upon us and is an exciting time to prepare ourselves for the 5 week annual test of progress given to us by Crossfit Headquarters. This year the open will be from Feb 22nd - March 26th. As we do every year we will…

6/27/2017

Tips for Proper Ski ERG technique Stretch: Green band shoulder stretch + Half kneeling hamstring stretch each + lizrad stretch + pigeon stretch warm up: 3 rounds; 20 sec handstand hold on wall (scale to plank in push up holding hollow) + 10 cossack lunges (5/leg) + 30 sec wall…

Monday 6/26/2017

Stretch: lizard, twisted cross, pigeon, puppy dog + barbell front rack stretch with barbell on box  90 sec each side (twice on front rack stretch) Warm up: 3 rounds; 7 walk the floors + 10 abmat back extensions + 10 banded steps each direction + 50ft duck walk   A)…
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