CF112019

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle Taps Outside Ankle Taps High Knees Butt Kickers High Skips Carioca Jumping Jack Shuffle Elbow-2-Ankle Lunge + Reach Gymnastics Metcon (No Measure) Every Minute […]

3 Common Struggles Among My Athletes (And Most CrossFitters)

Quality over quantity There is a misconception that the more you workout the fitter you will become. This might be true in the short term, but it will not last long.  There is no doubt, that if you want to get stronger and faster you need to put in a lot of time and effort, […]

CF111919

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Overhead Arm Swings 30 Banded Overhead Pull-aparts 5 Yoga Push-ups 10 Kipping Swings Then 3 Rounds 5 Snatch Grip Behind Neck Push Presses 5 Hang Muscle Snatches 5 Overhead Squats 5 Box Jumps Strength Half-Kneeling Landmine Press (4 Sets of 8-12 […]

CF111819

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Bird Dogs 10 Banded Glute Bridge Then 3 Rounds 3 Romanian Deadlifts 3 Hang Muscle Cleans 3 Hang Power Cleans 3 Front Squats 3 Push Presses 3 Push Jerks Weightlifting Front Squat (Work Up To 1RM) In 15 minutes or 10 […]

CF111619

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run 20 Banded Front Pull-aparts 5 Inchworm Push-ups 10 Walking Lunges 20 Mountain Climbers Metcon Push-ups (2 Minutes Max Reps) Sit-ups (2 Minutes Max Reps) Metcon (Time) 2 Mile RunToday is a change of pace performing the Army PT Test, […]

CF111519

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 100 Jumping Jacks 500 Meter Row Then 3 Rounds 15 Banded Front Pull-aparts 15 Banded Overhead Pull-aparts 5 Yoga Push-ups 10 Bent Over Rows 10 Push Press Weightlifting Push Press (Work Up To 2RM) In 15 minutes or 7-9 sets build […]

Take Aways From CrossFit Level 1 Certification

From the moment I hit the “submit” button to finalize my registration for the Level 1 Certification Course, my nerves increased thinking about the class. As the class drew closer, and the morning of my nerves increased. I’m not sure if it was the idea of having to take a test at the end of […]

CF111419

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Bridges 10 Bird Dogs 5 Lateral Cossack Squats Each Side Then 3 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Weightlifting Sumo Deadlift (3 Reps Every 60 Seconds For 8 Rounds) Week 2 of speed […]

CF111319

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up () Gymnastics Metcon (No Measure) EMOM x 10 Minutes Minute 1: 30 Seconds Max Reps Double Unders Minute 2: 15 Hollow Rocks + 15 Supermans Metcon ()

CF111219

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Overhead Arm Swings 10 Cross Body Arm Swings 10 Banded Pass Throughs 20 Banded Front Pull-aparts 20 Banded Overhead Pull-aparts Then 2 Rounds 20 Jumping Jacks 20 Alt. Plank Shoulder Taps 20 Ring Rows 10 Kettlebell Swings Strength Push-ups (4 Sets […]