Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 4 Yoga Push-ups 8 Kettlebell Swings 8 Half Burpees 16

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 5 Sumo Deadlifts 5 Front Squats 5 Front Rack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes AbMat Pizza Game Then 2 Rounds 3 Dumbbell Romanian Deadlifts 3 Dumbbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 8 Bent-Over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 One Arm Russian Swings Each 5 Goblet Squats 5 One Leg

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 Rounds 200 Meter Run 20 Wall balls Then 2 Rounds 5 Inchworm Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Romanian Deadlits 6 Front Squats 6 Front Rack Reverse Lunges 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Banded Good Mornings 10 Alt. Reverse Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 8 Bent Over Rows 8 Muscle Cleans 8 Shoulder

As an athlete, businessman or super mom you are always looking for a competitive edge. When it comes to your diet you should employ the

Debunking 3 Big Stretching Myths Stretching is one of the most misunderstood practices in the realm of fitness and sports performance. A long standing staple

High fat or low carb diets are a popular choice when it comes to styles of eating. Electing to eat more fat and minimize carbohydrate

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Banded Glute Bridges 20 Side Legs Raises Each Side w/ Heel-2-Wall

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of 20 sec on, 10 sec off Jumping Jacks Right Arm KB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 10 Ring Rows 5 Shoulder Presses 5 Push Presses

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 10 Pass Throughs 3 Elbow-2-Ankle Lunges w/ 5 Second

Fasting is becoming a tool we are seeing used more and more often, for long-term health benefits, which is great! We wanted to shed a

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Walking Lunges 20 Hollow Rocks 20 Scorpions (total) 20 Air

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 Rounds 7 Deadlifts 7 Hang Power Cleans 7 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks 2 Rounds 6 Deadlift 6 Hang Muscle Clean

It is no secret that physical activity is important at all ages, but more and more studies are coming out showing just how important exercise

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 10 Banded Pass Throughs 15 Banded Overhead Pull-aparts 10 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Sumo Stance Deadlifts 5 Front Squats 10 Back Rack Reverse Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4-2 Half Burpees Air Squats 100 Meters Run Metcon Metcon (No Measure) EMOM x

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Single Unders 5 Shoulder Presses 10 Bent-Over Rows 40 Single Unders 5 Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 150 Meter Row 10 Air Squats 10 Wallballs 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Bent Over Rows 10 Push Presses 20 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Walking Lunges Jumping Jack Shuffle Then 2 Rounds 7 Romanian

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 10 Walking Lunges 10 Plate Ground to Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 Minutes 5 Yoga Push-ups 10 Hollow Rocks 15 Banded Front Pull-Aparts

How Your Mindset Affects Performance There is a lot going on when you step on to that lifting platform or competition floor. Some days you

Stop Counting Calories, Do This Instead If you’ve ever pulled out all the measuring cups for your spinach, torn meat into tiny pieces as you

Today there are so many fitness programs and classes available it can be overwhelming to decide how to train. If you are researching training programs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 14 Banded Glute Bridges 12 Reverse Lunges 8 Air Squats 6 Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800 Meter Row Then 2 Rounds 10 Reverse Lunges 10 Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks Then 2 Rounds 7 Romanian Deadlift 7 Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run or 500m Row General Dynamic Warm-up Knee Hugs Quad Stretch Marching

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 rounds of: 8 Bent-over Rows (pronated grip) 8 SDHP 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Warm-up (No Measure) Tabata 5 Rounds 20 Seconds On/10 Seconds Off Speed Steps Wall Balls Hollow

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each Partner Does 3 Rounds For every meter over or under a 100,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 meter run 10-8-6-4-2 Renegade Row (on each side) Yoga Push-ups 2X Banded Pulldowns

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) With a Med Ball 200 Meter Partner Run 30 Partner Wall Balls 30 Partner

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4 Strict Press Barbell Rows Barbell Curls 100 meter run between rounds Weightlifting Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 Meters 3 Rounds 5 RDLs 5 Sumo Stance RDLs 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Jumping Jacks 3 Rounds 10 Reverse Lunges 10 Alt. Hang Dumbbell Snatch 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 30 Singles 4 Russian Kettlebell Swings 4 Kettlebell Swings 8 Half Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds 8 Deadlifts 8 Muscle Cleans 8 Push Press 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 20 Banded Overhead Pull Aparts 10 DB Bent Over

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Side Legs Lifts Each (w/ Heal Against Wall) 10 Alt. Single

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 5 Rounds of 20 Seconds On, 10 Seconds Off Speed Steps Russian KB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 20 Jumping Jacks 10 Push Press 10 Bent-over

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Banded Glute Bridges 10 Cossack Squats 20 Jumping Jacks Burgener Warm-up (No Measure)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AbMat Pizza Game x 4 Minutes5 Half Burpees + 10 Mountain Climbers (total) if

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Yoga Push-ups 20 Deadbugs 15 Barbell Bent Over

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Clam Shells Each Side 10 Alt. Single Leg Glute Bridge 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each partner does 4 Rounds Then 2 Rounds 5 DB Romanian Deadlifts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Dumbbell Bent Over Rows 5 Inch Worm Push-ups 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 5 Roll Back-2-Split Stretch 10 Air Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Seconds Jump Rope 10 Mountain Climbers 5 Yoga Push-ups 10 Ring

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row Then 3 Rounds 10 Reverse Lunges 25 Jumping Jacks 5 Yoga

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds with stick 10 Pass Throughs 10 Snatch Grip Behind The Neck Shoulder

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) 3 Rounds 50 Single Unders 10 Air Squats 10 Reverse Lunges 10 Mountain Climbers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds High Knees (down & back) Butt Kickers Jumping Jack Shuffle Then 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row 2 Rounds 10 Banded Good Mornings 10 Yoga Pushups 10 Kettlebell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 10 Air Squats 10 Overhead Banded Pull Aparts 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Hollow Rocks 10 Supermans 10 Scorpions 10 Jumping

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) 200 Meter Run Then 2 Rounds 10 Deadlifts 10 Wall balls 10 Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Banded Front Pull Aparts 5 Pass Throughs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300 Meter Row Then 3 Rounds 5 One Arm Russian Swings Each 5 One

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Jump Rope Upper Body Warm-up (No Measure) 3 Rounds 6 Bent Over

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Jumping Jack Shuffle Then 2 Rounds 10 Romain Deadlifts 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 50 Single Unders Then 3 Rounds 5 SDHP 5 Hang Power

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Marching Toe Touches Jumping Jack Shuffle Then 2 Rounds 10

Squat versus Deadlift Which lower body movement is “King of the Lifts”? The squat and deadlift are the two staple movements of a lower body

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Walking Lunges (total) 10 Burpees 10 Mountain Climbers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 20 Air Squats 15 Kettlebell Swings 10 Box Jumps

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 25 Jumping Jacks 10 Pass Throughs 10 Around The

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Reverse Lunges 10 Banded Glute Bridges 10 Birddogs Then 2 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner Complete 3 Rounds of Rowling Each Then 3 Rounds (20 Seconds