Blog

WARM-UP

AMRAP X 4 MINUTES

WARM-UP

2 MINUTES BLOOD FLOW CARDIO OF CHOICE 

AEROBIC CAPACITY

30 MINUTES ZONE 2 BIKE/SKI/ROW

ANDREW MONTEFORTE

"Andrew has been a member of our kids program for four years.  He started in the kids class and is now in the preteens class.  He and his brother are one of the most consistent members we have in the program.

JASMINA LIKMA

"Jasmina joined us a couple of months ago and I even had the pleasure to work with her one on one when she first started - Jasmina is a great athlete.

MIKE ZIVOJIN

WARM-UP

EMOM X 8 MINUTES(:40 ON / :20 OFF)

WARM-UP

AMRAP X 4:00 MINUTES

*GREAT JOB COMPLETING THE 2023 CROSSFIT OPEN! THIS WEEK WE WILL BE A  DE-LOAD WEEK.  MEANING IF YOU PARTICIPATED AND COMPLETED THE 2023 OPEN, YOUR  INTENSITY LEVELS ARE NO MORE THAN 65-70% THIS WEEK.

*GREAT JOB COMPLETING THE 2023 CROSSFIT OPEN! THIS WEEK WE WILL BE A  DE-LOAD WEEK.  MEANING IF YOU PARTICIPATED AND COMPLETED THE 2023 OPEN, YOUR  INTENSITY LEVELS ARE NO MORE THAN 65-70% THIS WEEK.