Announcements

Join us for team training on Thursday night at 7:30 PM!

CrossFit On Track – CrossFit

View Public Whiteboard

Gymnastics

TTB / BMU Skill work

Basic TTB:

-Pendulum swing + rhythm (arch to hollow); pulling body into good position

Intermediate: Hips to bar!

– More violent swing, arms straight, kip LATE, hollow position like a crunch

Advanced: Bar MU

-Sitting up over the bar, patient with arms, BIG hips and quick turn

Metcon

Metcon (No Measure)

EMOM X 15

Min 1: 5-8 deadlift singles @ 50-60% 1RM

Min 2: 15-20 banded reverse flyes

Min 3: 12-15 KB pike crunch

Metcon (No Measure)

EMOM X 15

Min 1: 5-15 bar dips

Min 2: 15-20 banded pull downs

Min 3: 20 hollow-rocks