A Consumer’s guide to Fat, Carbs, and Protein… Diet and nutrition are a highly individual journey and no one answer is true or right for

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin Life is unpredictable and sometimes in our sports, exercise, and daily life we

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 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) 400 Meter Run Then 2 Rounds 5 Romanian Deadlifts 5 Muscle Cleans 5 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 20 Jumping Jacks 10 Reverse Lunges 10 Plank Transitions

Widespread CrossFit – CrossFit View Public Whiteboard

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Birddogs (Each Side) 10 Banded Good mornings 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 10 Romanian Deadlifts 8 Strict Cleans 6 Push Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 5 Romanian Deadlifts 5 Hand Muscle Cleans 5 Power Cleans 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then with 10 or 15# plate: 40 Russian Twists (total) 30

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds of: 5 Hang Power Cleans 10 Ring Rows 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters 3 Rounds 5 Clean Deadlifts 4 Muscle Cleans 3 Power Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 6 RDLs 6 Front Squats 6 Front Rack Reverse Lunges 10

Widespread CrossFit – CrossFit View Public Whiteboard Mobility Warm-up (No Measure) Grab a foam roller and lacrosse ball and spend 3-5 minutes on soft tissue

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds 5 DB Romanian DLs 5 DB Push Press 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds of: 5 Romanian DLs 5 Muscle Snatch 5 OHS

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Abmat Pizza Game OR 400m Run Then 3 Rounds 20 Jumping Jacks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Walking Lunges 10 Banded Glute Hip Thrusts 10 Banded Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Then With Stick 2 Rounds 10 Pass Throughs 10 Around The Worlds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 5 Half Burpees 10 Mountain Climbers (total) 100m Run

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 3 Rounds 10 Alt. Reverse Lunges 15 Banded Good Mornings 20

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Teams of 2 4 Rounds of Rowling Each Then 3 Rounds 10 Walking Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 400 Meters Then With Partner Complete 30 Partner Wallballs 30 Partner Medball Chest-passes

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 25 Jumping Jacks 5 Romanian Deadlifts 5 Front Squats

We understand that life can get crazy, making it tough to get in physical activity on a consistent basis.  Just like anything important in life,

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row. Then with a band: 20 Banded Pull-aparts (overhead) 5 Yoga Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Russian KBS 5 Romanian Deadlifts 5 Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m Run 5 Medball Cleans Metcon Metcon (AMRAP – Reps) Teams of

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Yoga Push-ups Then 3 Rounds 5 Hang Muscle

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 3-5 minute soft tissue work using foam rollers and lacrosse balls. Focus on adductors, IT bands, and

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row Then 3 Rounds 15 Mountain Climbers Each Side 10 Ring Rows 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Good Mornings 10 Frog Pumps 10 Thoracic Rotations Then 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run with light wall ball General Dynamic Warm-up (No Measure) Knee Hugs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Knee Raises 5 Inch Worm Push ups 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 75 Jumping Jacks 10-7-4 Romanian Deadlifts Hang Muscle Clean Front Squat Barbell Row Weightlifting

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 2 Rounds 10 Pass Throughs 10 Around The World (5 each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 lunges 10 Burpees 3 Rounds 3 Muscle Cleans 3 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 2 Rounds 10 Overhead Banded Pull Aparts 5 Kneeling Thoracic Rotations

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 250m Row 15 Banded Pull Aparts 5 Yoga Pushups Then, 3 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Row 10 Good Morning Squats Then 2 Rounds 5 Romanian Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 4 Hang Muscle Cleans 4 Push Press 4 Hang

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With partner, 200m Medball Run 40 Partner Wallballs 30 Partner Chest Passes 20 Partner

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Around The Worlds 7 Ring Rows 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 5 RDLs 5 Front Squats 5 Front Rack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Push-ups 7 Russian KBS 9 Goblet Squats 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Bird Dogs 10 KB Sumo Deadlifts 10 Alt. Plank Glute Leg

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Run Then 2 Rounds 5 One Arm DB Push Press

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 KB Squat Jumps 5 Goblet Squats 5 Russian Swings 5 Lateral

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Forwards 200m Run Backwards Then 2 Rounds 10 Walking Lunges 10 Hollow

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 KB Sumo Deadlifts 10 Banded Glute Bridges 6 Left Arm Russian Swings 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row 30 Walking Lunges 30 Hollow Rocks 100ft Bear Crawl

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Banded Pass Throughs Burgener Warm-up (No Measure) 3

Trying to stay healthy and living a healthy lifestyle doesn’t have to be complicated! We have just 3 tips that we recommend, that we think

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m 2 Elbow-2-Ankle Lunges w/ 3 sec pause Then, 5 Deadlifts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8-6-4-2 Bent Over Rows Hang Muscle Cleans Push Press Barbell Curls 30 Second Elbow

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Run 30 Jumping Jacks 20 Walking Lunges Metcon Metcon (Time) 1

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Sumo Deadlifts 6 Thrusters 12 Elbow Plank Alt

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Mobility Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Powerwalk Races”Split class up in teams rows On “3-2-1-go,” each walker will race down

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row Then, AMRAP x 8 Minutes 30 Sec Elbow Plank

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 2 Rounds of Tabata (20 sec on, 10 sec off) Left

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Inch Worm Push ups 5 Hang Power Cleans

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 3 Rounds 20 Jumping Jacks 10 Walking Lunges 5 Push-ups Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Upper Body Warm-up #2 (No Measure) 3 Rounds 20 Jumping Jacks 6 Bent-over Rows 6 Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 DB Romanian Deadlifts 10 DB Front Squats 10 DB Reverse Lunges (Total) 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical Medballs *The athlete that is left without a medball each round will complete

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) 3 Rounds 10 Overhead Banded Pull-Aparts 10 Front Banded Pull-Aparts Then 2 Rounds 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800m Row Then 2 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 30 Mountain Climbers 30 Walking Lunges 30 Hollow Rocks 30 Plank

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Bridges 10 Reverse Lunges Then 2 Rounds 5 Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m Row 10 Walking Lunges 10 Banded Good Mornings 5 Half Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 5 Hang Muscle Cleans 5 Push Press 5 Barbell