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

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