THURSDAY 03.01.2018

cfhigley WORKOUT OF THE DAY

A1.Hamstring Curls on rower 4×10@31×1 A2.Ab Rollouts on rower 4×10@3030 B.In teams of two complete 4 rounds each 500m row 400m run 45sec wall sit

WEDNESDAY 02.28.2018

cfhigley WORKOUT OF THE DAY

A1.Filly Press 5×4@31×1 A2.Barbell body row 5×8@31×1 B.5min ARMAP 10 T2B 15 Kb Swings #53/35 Rest 3mins 5min AMRAP 14 goblet lunges #53/35 7 burpees Rest 3mins 5min AMRAP 5 Bar muscle ups 15 wall balls #20/14

TUESDAY 02.26.2018

cfhigley WORKOUT OF THE DAY

A.20min EMOM 1st min-10 Strict HSPU 2nd min-30 DU (Unbroken) 3rd min-12 box jump step downs 4th min-30 sec Hollow Hold

FRIDAY 02.23.2018

cfhigley WORKOUT OF THE DAY

18.1 CrossFit Open A.Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 14/12-cal. row

THURSDAY 02.22.2018

cfhigley WORKOUT OF THE DAY

A.5 sets of: 12 hamstring curls on rower 12 ab rollouts on rower B.In teams of two alternate until done 1250m row e/person 1000m row e/person 750m row e/person 500m row e/person 250m row e/person

WEDNESDAY 02.21.2018

cfhigley WORKOUT OF THE DAY

A1. Seated Filly Press 4×6 @31X1 A2. Barbell Body Row 4×10 @21X1 Increase Difficulty B. 16min AMRAP 12 Alt Reverse OH DB Lunges (alt hands on rounds) 20ft HS Walk or 40ft Bear Crawl 12 T2B

TUESDAY 02.18.2018

cfhigley WORKOUT OF THE DAY

3min AMRAP 24 wall balls 19 burpees Max Power Cleans @135 Rest 4mins 3min AMRAP 20 wall balls 15 burpees Max Power Cleans @155 Rest 4mins 3min AMRAP 16 wall balls 11 burpees Max Power Cleans @185

MONDAY 02.19.2018

cfhigley WORKOUT OF THE DAY

YES, We are open, Regular Hours! A. BackSquat 5-4-3-5-4-3-5-4-3 5-10 more lbs on every set B. 4 RFT: 400m run 15 box jump step downs 12 C2B 45sec wall sit

SATURDAY 02.17.2018

cfhigley WORKOUT OF THE DAY

Today (Saturday Feb 17th) is our 5 year anniversary party!! Our workout will start at 9:30am, after there will be food along with our raffle drawing. The money from the raffle will be going towards an awesome organization called Dogs4Vets (American Service Animal Society). Dogs4Vets is a nonprofit organization dedicated to enabling disabled veterans to live a more productive life …