Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20s Work/10s Jumping Jacks Abmat Sit-ups Alt. Box Step-ups Inchworm Push-ups Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Leg 5 Scorpions Each Side 10 Reverse Lunges

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Wall Slides 20 Hollow Rocks 20 Alt Plank Shoulder taps 20 Banded Pass

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner 100ft Sled Push Then Solo 3 Rounds 7 Air Squats 7 Dumbbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Air Squats 5 Wallballs 10 Banded Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Bent-over Rows 10 Hang Muscle Cleans 10 Thrusters 10 Barbell Curls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 2 Elbow-2-Ankle Lunges Each 10 Goblet Squats 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 200 Meter Row 10 Banded Good Mornings 10 Box

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 25 Banded Front Pull-aparts 25 Banded Overhead Pull-aparts 20 Yoga Push-upsHalf

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Banded Glute Bridges 5 Cook Squats 5 Air Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Box Jumps 10 Wall Balls 10 DB Hang Power Cleans 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 30 Jumping Jacks 30 Alt Plank Shoulder Taps

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Foot Pulls Ankle Pulls High Knees Butt Kickers High Skips Then 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 5 Half Burpees 3 Muscle Cleans 3 Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner 2 Rounds Each 10 Calorie Row *While other partner does max banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 12 Reverse Lunges 12 Lateral Cossack Squats 12 Birddogs 6 Rollback-2-Split Stretches Then 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Alt Box Step Ups 6 Romanian Deadlifts 4

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Wall Slides 20 Hollow Rocks 20 Banded Pass Throughs Then 3 Rounds 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Foot Pulls (quad stretch) Walking Lunges High Skips High Knees Butt Kickers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Deadbugs 10 Birddogs 5 Overhead Squat 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 40 Jumping Jacks 5 Inchworm Push-ups 20 Banded Front Pull Aparts 20

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Thrusters 10 Alt. Box Step-ups 100 Meter RunAdd weight

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Powerwalk Races Then 2 Rounds 12 Calorie Row 10 Wallballs 8 Hollow Rocks 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Minute of Single Unders 1 Minute of Double Unders or Attempts 1 Minute

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Half Burpees 150 Meter Row 10 Alt. Box

We have all done it. Checked the workout and hit “cancel” to our class reservation. Maybe you don’t like running, maybe you don’t like a

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 5 Inchworm Push-ups 10 Ring Rows 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Good Mornings 10 Banded Pass Throughs 10 Reverse Lunges Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meters Run Then, 8 Hang Power Cleans 8 Power clean 8 Front squats

Ever heard the saying “eat the rainbow”? It basically means that – to get a variety of nutrients and vitamins – you should eat foods

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 8 Yoga Push-ups 8 Bent Over Rows 8 Sumo

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters Then, AMRAP x 7 Minutes 20 Double Unders or 40 Singles

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Banded Pass-Thru 20 Banded Pull-Aparts 20 Banded Pull-Aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Knee Pulls Quad Stretches Ankle Pulls One Leg Deadlifts High Knees Butt Kickers Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 5 Sumo Deadlifts 5 Sumo Deadlift High Pulls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks 15 Double DB Bent Over Rows 30 Banded Overhead Pull-Aparts 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Single Leg Glute Bridges Each Leg 10 Fire

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Single Arm KB Russian Swings Each 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Banded Good Mornings 10 Reverse Lunges 5 Burpees Then 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Yoga Push-ups 5 Scorpions Each Side 15 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 250 Meter Row 10 Single Leg Glute Bridges Each Leg 10 Fire

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min Row (slow) 20 Banded Pull-Aparts 10 Knee Push ups 20 Second RKC

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50 Singles 10 Banded Good Mornings 10 Reverse Lunges Then 2 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 8 Hang Muscle Cleans 8 Ring Rows 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Shoulder Press 20 Banded Pull-Aparts 5 Push Press

Many of us struggle in our workouts as the temperature raise. The good news is there are things you can do before, during and after

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 3 Burpees Then 3 Rounds 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 15 One Leg Glute Bridges 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run 5 Push-ups 5 Burpee Box Jumps 15 Banded Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Power Cleans 5 Front Rack Reverse Lunges Each Leg

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 60 Seconds Jump Rope 5 Snatch Grip Romanian Deadlifts 5 Hang Power

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 15 Banded Front Pull Aparts 5 Yoga Push-ups Strength

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings Then 3 Rounds 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Each Run Row Jump Rope Then 2 Rounds 10 Alt. DB Hang

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 40 Single Unders 30 DB Renegade Rows (total) 20 DB Push Press 10 Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 10 Fire Hydrates Each Leg 10 Banded Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Hang Power Cleans 10 Thruster 40 Single Unders

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Scorpions 10 Prone Swimmers 10 Yoga Push-ups 20

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Bent Over Rows 5 Front Squats 5 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 20 Seconds On, 10 Seconds Off Hollow Rocks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Jump Rope 50 Foot Bear Crawl 10 KB Sumo Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Round 5 Elbow-2-Ankle Lunges Each 4 Cook Squat 3 Inchworm Push-ups Then 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 3 Rounds 5 Romanian Deadlifts 5 Barbell Bent Over Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 10 Push-ups 20 DB Renegade Rows 20 Banded Lat

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Overhead & Back Arm Swings 10 Across & Back Arm Swings

Let’s face it, exercise is important! It improves lipemia, glucose tolerance and insulin sensitivity, all of which acutely improve cardio metabolic heath and reduce the

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 3 Elbow-2-Ankle Lunges Each Side 5 Cook Squats 5 Inchworm Push-ups 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row or 200 Meter Run 20 Singles or Double Unders

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 10 Bent Over Rows 5 Shoulder Presses 5 Half

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 30 Jumping Jacks 20 Air Squats 10 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 10 Left Arm Russian KB Swings 10 Right

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 4 Rounds 20 Seconds On, 10 Seconds Off Jumping Jacks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then Down & Back Lunge-N-Reach High Knees Butt Kickers Inchworm Push-ups

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of 20 Seconds Work 10 Seconds Rest Jumping Jacks Alt. Box Step-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 12 Reverse Lunges 12 Banded Overhead Pull Aparts 12 Banded Good Morning

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Row 7 Burpees 200 Meter Run Metcon Metcon (Time) Teams

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 20 Jumping Jacks 20 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Dumbbell Hang Power Cleans 6 Dumbbell Front Squats 6 Dumbbell Push

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 50 Jumping Jacks 8 Bent-over Rows 8 Muscle Cleans 8 Shoulder Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Elbow-2-Ankle Lunges Each Side w/ 5 Second Hold 30 Second Adductor Stretch 5