Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 20 Banded Glute Bridges 15 Air Squats 15 Hanging Knee Raises 10 Muscle

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 Front Pull-aparts Weightlifting Floor Press

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 Then 2 Rounds 8 Romanian

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

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 Thru Then 3 Rounds 30

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 Hang Power Cleans 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 5 DeadliftsAdd weight each round

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 15 Banded Overhead Pull-aparts Metcon

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 Banded Good Mornings 10 Russian

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 Jumps 10 Walking Lunges Metcon

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 of class start on row,

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 Jumping Squats Then 2 Rounds

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 DB Push Press 10 Abmat

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 6 Bent-over Rows 6 Push

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 Rounds 3 Elbow-2-Ankle Lunges Each

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 Press 3 Power Cleans 3

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 front pull aparts 2 Rounds

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 Rounds 6 Romanian Deadlifts 6

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 Hang Muscle Cleans 2 Hang

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 Jumping Jacks 3 Shoulder Presses

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 Then 2 Rounds 6 Muscle

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 Kettlebell Swings 15 Box Jump

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 Alt. Plank Shoulder Taps 5

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 (5-10lbs each round) Metcon Andy

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 Push-ups Metcon Metcon (AMRAP –

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 of Triple Unders or Attempts

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 Goblet Squats 5 Russian Swings

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 Step-ups Metcon Metcon (AMRAP –

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 lot of barbell work, or

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 Pull-Aparts Weightlifting Close Grip Floor

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 2 Rounds 5 Goblet Squats

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 8 Power clean + Front

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

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 Deadlift High Pulls 8 Push

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 Goblet Squats 5 Russian Swings

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 10 Alternating Hang Dumbbell Snatches

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 5 Shoulder Presses 5 Push

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 2 Rounds 8 Romanian Deadlifts

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 5 Hang Muscle Snatches 5

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 Double DB Hammer Curls 30

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 Hydrants Each Leg 5 Goblet

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

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 Single Arm KB Push Presses

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 Leg 5 Rollover-2- Split Stretch

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 Rounds 3 Hang power cleans

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 Front Pull Aparts 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 Hydrants Each Leg 5 Goblet

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

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 Plank 90 Second Row (moderate)

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 4 Deadlifts 4 Muscle Cleans

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 Wall BallsAdd light weight each

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 10 Banded Pass-Thru 5 Push

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 your workouts to battle the

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 Back Squats 7 Good Mornings

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 Pull Aparts 10 Alt. Reverse

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 Pull-Aparts Weightlifting Floor Press (3

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 5 Push Press 5 Back

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 Snatches 5 Front Squats 5

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 Metcon (No Measure) 4 Rounds

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 Sumo Deadlifts 7 Front Rack

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 Power Snatches 10 One Arm

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 or Knee Push-ups 20 DB

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 Then 2 Rounds 15 Russian

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 Metcon Metcon (AMRAP – Rounds

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 Banded Overhead Pull-Aparts Strength Metcon

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 Rack Reverse Lunges Each 25

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 Air Squats Wall Walks Kip

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 10 Russian KB Swings Then

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 Rounds 5 Romanian Deadlifts 5

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 10 Air Squats 5 Box

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 Pulldowns Weightlifting Close Grip Floor

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 Leg 5 Good Mornings 5

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 Taps Outside Ankle Taps High

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Overhead & Back Arm Swings 10 Across & Back Arm Swings 10 Birddogs 10 Deadbugs 5

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 risk of disease.  But did

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 Russian KB Swings 5 Goblet

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 7 Romanian 10 Deadlifts 7

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 Burpees 5 Hang Knee Raises

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 Good Mornings 5 Burpees Metcon

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 Arm Russian KB Swings 10

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 Hollow Rocks Alt. Plank Shoulder

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 Then 3 Rounds 5 Wallballs

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

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 Banded Pull-aparts Abmat Sit-ups Weightlifting

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 12 Mountain Climbers Then 2

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 of 2 2000 Meter Row

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 Russian Kettlebell Swings 5 Burpees

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 Presses 12 Banded Good Mornings

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

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 8 Thrusters 8 Barbell Curls