January 15, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpSpend 10-15 minutes working on any overhead and hip mobility that you would like to prioritize. Then… Three sets of:10…
January 13, 2024 – Competition Program
Primary Training SessionGet Moving || Individual Warm Up:Every 4 minutes, for 12 minutes (3 sets) at warm up pace of:10 Dumbbell Deadlifts10 Dumbbell Push Press10…
January 12, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:100 Foot Double Kettlebell Overhead Carry100 Foot Sandbag Bearhug Carry20-30 Second Handstand Hold*10-15 Ring Rows*For the handstand hold…
January 11, 2024 – Competition Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.I.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
January 10, 2024 – Competition Program
Primary Training SessionThree sets of:50 Foot Monster Walk Forward50 Foot Monster Walk Backward30 Second Side Plank (each side)50 Foot Bodyweight Walking Lunge60 Second Wall Sit…
January 9, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:100 Foot Single Arm Overhead Carry (each arm)100 Foot Suitcase Carry (each arm)20 Alternating Shoulder Taps (plank position)20…
January 8, 2024 – Competition Program
Primary Training SessionSpend 10-15 minutes working on any overhead and hip mobility that you would like to prioritize. Then… Three sets of:5 Med Ball Overhead…
January 6, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpEvery 4 minutes, for 16 minutes (4 sets of):10/7 Calorie Bike15 Russian Kettlebell Swings10 Single Kettlebell Sumo Deadlifts50 Foot Handstand…
January 5, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpEvery minute, on the minute, for 12 minutes:Station 1: 50 Foot Sled Push (6/10 effort)Station 2: 10 Dumbbell Thrusters (35/25lbs)Station…
January 4, 2024 – Competition Program
Swimming Technique and Active Recovery SessionSwimming workouts designed by Heidi FearonA.1.4 Minutes of Hip Flexor Mobility of Your Choice4 Minutes of Anterior Shoulder Mobility of…
January 3, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:100 Foot Sandbag Bearhug Carry50 Single Unders10 Medball Squat Cleans10 Medball Slams Followed by… Ten reps of:Burpee Broad…
January 2, 2024 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree sets of:100 Foot Farmer Carry100 Foot Double DB or KB Overhead Carry10 Tempo Ring Rows @ 111120 Banded Face…
January 1, 2024 – Competition Program
Introducing the 2024 pre-season cycle. This cycle will begin on January 1st and will take us through the CrossFit Games semi-finals in late May /…
December 30, 2023 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree rounds of:50 Foot Bear Crawl10 Russian Kettlebell Swings50 Foot Bear Crawl10 Double Kettlebell Push Press Followed by… Two sets…
December 29, 2023 – Competition Program
Primary Training SessionGet Moving || Warm-UpThree rounds at 70-80% effort of:60 Second Bike OR Row60 Second Plank Hold from Elbows20 Banded Good Mornings15 Medball Bearhug…