Our new cycle starts today! The focus for our strength will be pre-hab - the point of this is prepping your body to be powerful and injury free. The strength movements will be more "basic" (think back squat, shoulder press, etc), and coaches will be honing in on and tweaking your movement for perfection. We want to fix any imbalances moving you towards the CrossFit Open, which brings us to the conditioning focus...aerobic capacity as the foundation for engine building.




Back Squat

B: 3x12

I: 3x10

A: 3x5



For Time:

1000 M Row

50 Barbell Thrusters (45lb bar)

30 Pull Ups


pigeon, down dog 




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