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 Roll Backs-2-Split Stretch Then 2

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 & Outside 3 Muscle Snatches

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 Banded Pull-apartsAlternate between overhead and

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 Reverse Lunges 5 Bent-Over Rows

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 Hang Power Cleans 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 Barbell Curls 15 Banded Pull-apartsAlternate

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 Romanian Deadlifts Each 5 One

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 Rounds 200 Meter Run 20 Wall balls Then 2 Rounds 5 Inchworm Push-ups 10 Dumbbell Bent Over Rows

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 Lateral Cossack Squats 10 Bird

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 5 One Arm DB Hang

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 Presses 8 Thrusters 8 Barbell

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 same strategy. Superfoods are foods

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 in many training sessions, it

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 intake can be a great

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 20 Banded Good Mornings 10

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 Swings Left Arm KB Swings

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 3 Burpees 3 Box Jumps

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 Hold Each Side 20 Seconds

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 little light into how we

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 Squats 20 Banded Good Mornings

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 20 Banded Good Mornings 200m

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 20 Banded Good Mornings 200m

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 7 Wall balls Weightlifting Box

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 6 Power Clean 6 Push

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 is for our younger generations

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 Pass Throughs 15 Banded Front

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 Rack Reverse Lunges 2 Rounds

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 5 Wide Stance Back Squats

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 10 Minutes Even Minutes: 20

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 Presses 10 Bent-Over Rows 30

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 DB Deadlifts 10 DB Hang

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 Tricep Pushdowns Strength Pull-ups (4

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 Deadlifts 7 Hang Power Cleans

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 10 Alternating Box Step-ups 10

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 100 Meter Run or 150

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 feel strong and focused. Others

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 placed it on a scale,

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 you have probably heard of

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 4 Box Jumps Weightlifting Box

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 Good Mornings 10 Half BurpeesGet

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 Presses 7 Ring Rows 10

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 Reverse Lunges 10 Banded Glute

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 Toe Touches One Leg Deadlifts

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 Push Press 8 Bent-over Rows

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 Rocks Then 2 Rounds 5

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, your partner does that many

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 Weightlifting DB Neutral Grip Floor

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

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 Press (5-4-3-2-1-1-1) Take 15 minutes

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 5 Front Rack Reverse Lunges

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 Banded Glute Bridges 10 Banded

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 16 Banded Front Pull-Aparts 5

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 Front Squat 8 Back Squats

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 Rows 20 Banded Front Pull

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 Leg Glute Bridge 15 Banded

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 Swings Elbow Plank Metcon Metcon

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 Row 10 Alternate Box Step-ups

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) 3 Down & Up 3

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 your AbMat touches the ground

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 Rows 10 Ring Rows Weightlifting

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 Banded Air Squats Then 2

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 DB Hang Muscle Cleans 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 Pull-Aparts 15 Banded Front Pull-Aparts

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 Half Burpees 10 Romanian Deadlifts

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 Rows Metcon Metcon (AMRAP –

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 Push-ups 3 Shoulder Presses 3

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 Presses 10 Overhead Squats 10

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) 3 Rounds 50 Single Unders 10 Air Squats 10 Reverse Lunges 10 Mountain Climbers 10 Ring Rows Weightlifting Chin-ups

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 Romanian Deadlifts 10 Shoulder Press

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 Romanian Deadlifts 7 Hang Muscle

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 Swings 10 Goblet Squats 4

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 Banded Good Mornings 10 Front

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 Jacks 10 Ring Rows 10

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) 200 Meter Run Then 2 Rounds 10 Deadlifts 10 Wall balls 10 Muscle Cleans 10 Push-ups 30 Double Unders

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 10 Banded Overhead Pull Aparts

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 Arm KB Front Squats Each

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 Rows 6 Push Presses 6

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 Touches Each Side Metcon Metcon

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 Front Squats 10 Push Presss

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 Cleans 5 Front Squat 5

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 Banded Front Pull Aparts 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 training program. The squat and

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 (total) 10 Wallballs 10 One

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 5 Inch Worm Push Ups

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 Worlds 5Yoga Push-ups 5 Hanging

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 6 Sumo Stance Romanian Deadlifts