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teens 8-17-18

CrossFit Warpath - CrossFit TeensBack Squat (8min emom 5s)Power snatch + hang snatch + ohs (10min emom)Annie (Time)50-40-30-20-10 Double-unders...

fridayaugust 17 2018

CrossFit Warpath - CrossFitWarm-upWarm-Up B (No Measure)Banded Shoulder Warmup 2 Rounds - 200 meter run - 10 Pass Throughs with PVC - 5 HSPU (HR pushups) - 5 Strict Pullups (Ring Rows) - 5 T2B (Knee Raises) - 5 MB Cleans *Leg Swings, and ScorpionsMetconAnnie...

flex081718

CrossFit Warpath - FlexWarm-upWarm-Up A (No Measure)Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/ScorpionsMetcon AMetcon (No Measure)Tabata This 8 rounds of 20 s work 10...

tuesday august 14 2018

CrossFit Warpath - CrossFitWarm-upWarm-Up D (No Measure)200 meter run *Banded Shoulder Warmup then 2 Rounds of 10 PVC Pass Throughs 5 Power Shrugs 5 Power High Pulls 5 Muscle Snatch from Power Position 5 Muscle Snatch from knees 5 Overhead squats 5 MB Cleans *Use...

monday august 13 2018

CrossFit Warpath - CrossFitWarm-upLift your Rack Up Warm up (No Measure)*band while coach explains workout 2 rounds: :30 second jumping in place 10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent) 10 plate side lunges (plate held extended in...

Week 1 Day 1

CrossFit Warpath - 4 Week Pull Up ProgramPull Up ProgramInverted Row (4 x 8-10 reps)This is exercise 1a. Rest 45 sec before 1bBanded Pull Downs (4 x 15)This is 1b Rest 45sec. before 1a.DB Hammer Curl (3 x 8 - 10 reps)2a rest 30 secSeated DB Cleans (3 x 12 - 15)2b rest...

Saturday August 11th

CrossFit Warpath - CrossFitMetconMetcon (Time)2 Person Team 800 80 Box Jumps 80 Jumping Pull Ups 80 Kettle Bell Swings 80 Walking Lunges 80 Knees to Elbows 80 Push Press (Bar Only) 80 Supermans 80 Wall Balls 80 Burpees 80 Double...

friday august 10 2018

CrossFit Warpath - CrossFitWarm-upWarm-Up C (No Measure)2 Rounds 200 meter run *Banded Shoulder Warmup 10 Pass-Throughs with PVC 25 Double Unders/Single Unders 5 HSPU or Pushups 5 Lunges each Leg 20 Second hold in Duck SquatWeightliftingPower Clean (15 min work tos a...

flex081018

CrossFit Warpath - FlexWarm-upWarm-Up A (No Measure)Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/ScorpionsMetcon AMetcon (No Measure)Tabata This 8 rounds of 20 s work 10...

Flex080818

CrossFit Warpath - FlexWarm-upWarm-Up A (No Measure)Run 200 meters *Banded Shoulder Warmup 10 Pass Throughs with PVC Scoops Lunges Butt Kicks/High Knees 5 Hip Openers/Squat Leg Swings Inch Worms/ScorpionsMetcon AMetcon (AMRAP - Reps)2 rounds of: 3 minutes of work each...

5 Reasons to Get Strong

Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?   “The...

4 Myths about CrossFit That Might Surprise You

I won’t “fit” in. When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class… It’s surprising, but one of the biggest...

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