How To Optimize Your Warmup And Cooldown Routines

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping those other […]

Eat to Thrive, Not Survive

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on […]

What's Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change Generally, if […]

What’s Keeping You From Achieving Your Goals?

If you currently want something in your life that you don’t have then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change Generally, if […]

CF110519

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 20 Skip Jacks 20 Box Toe Taps 20 Banded Lat Pulldowns Then 3 Rounds 3 DB One Arm Hang Power Clean & Presses Each Side 5 DB One Arm Bent Over Rows 7 Box Jumps Weightlifting DumbBell Shoulder Press […]

CF110119

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Jumping Jacks 20 Banded Front Pull-aparts 20 Banded Overhead Pull-aparts 10 Box Jumps Then with empty barbell 2 Rounds 3 Hang Power Cleans 3 Power Cleans 3 Squat Cleans 3 Push Presses 3 Push Jerks or Split Jerks Then 5×3 Clean & JerksUse […]

CF103119

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope Banded Good Mornings Deadbugs Goblet Reverse Lunges Weightlifting Front Squat (Work Up To 3 Rep Max) Over the course of 7-8 sets or 15 minutes build to a 3 rep max or heavy triple. […]

CF103019

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Row 10 Hollow Rocks 10 Supermans Then 3 Rounds 5 Wallballs 5 Box Jumps 5 Push Presses 5 Sumo Deadlift High Pulls Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull […]

CF102919

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2Rounds 15 Overhead & Back Arm Swings 15 Cross & Back Arm Swings 30 Jumping Jacks 10 Medball Plank Pull Throughs 5 Push-ups Then 3 Rounds 7 Muscle Cleans 5 Power Cleans 3 Burpees Gymnastics Push-ups (4 Sets of 10-15 Reps) Doing decline push-up […]

CF102819

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick 2 Rounds 10 Pass Throughs 10 Hang Muscle Snatches 10 Snatch Grip Behind Nick Push Presses 10 Overhead Squats Then With Barbell 3 Rounds 7 Snatch Grip Romanian Deadlifts 5 Hang Power Snatches 3 Power Snatches Weightlifting Power Snatch (2 Reps Every […]