Happy Easter! Teams of 3: Murph *Break up run and reps however you choose MWOD First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Turn head a little away from rack and shoulder to get […]

CFC Every 5 min. x 5 sets 200m run/row/ski 20 Box Jumps 15 2 Hand DB Push-Press (35/25) 5/5 Single Arm Ring Rows PureFit Every 5 min. x 5 sets 100m run/row/ski 10 Box Jumps 10 2 Hand DB Push-Press (35/25) 10 Ring Rows MWOD Posterior shoulder capsule mobilization:  Lie on your back with 25 or […]

CFC 4 Sets 200m Run 20 2 Hand DB lunges (35/25)(25/15) 200m Run 20 Ball Slams PureFit 4 Sets 100m Run 10 lunges 100m Run 10 Ball Slams MWOD Couch Quad Activation – this will activate hip flexors and quads for improved lunge position, running or rowing.  Keep chest upright by placing hands on foam […]

Rest Day Open Gym 5:30am and 5:30 pm  

CFC 40-30-20-10 2 Hand DB Cleans (35/25) Sit-Ups Cals PureFit 20-15-10-5 2 Hand DB Cleans (35/25) Sit-Ups Cals MWOD Partner Internal Rotation:  One partner will lay on back and make a bridge with feet under knees, knees at 90.  Place hands behind back in bridge. Other partner will pin shoulders to the ground. Start gently […]