The Blog

08.31.2015

11701235_909010139144986_5337860944126536830_nANNOUNCEMENTS:
-Tomorrow Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. The demo will start at 6pm sharp and we will plan on meeting at the stadium at 5:30pm.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Medicine Ball Cleans (20/14)
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 1-1-1 (95% of 1RM)

Post loads to comments.

“Annabelle”
Complete for time
5-4-3-2-1 x Hang Clean & Jerk (135/95)
35-30-25-20-15 x Sit-ups
50-40-30-20-10 x Double unders

Post times to comments.

Posted in | 3 Comments

08.28.2015

11403359_902086176504049_7242737575887349998_nANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit Night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Run 200m
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
5R/5L x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance

Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

Post results to comments.

“El Duche”
For time
Run 600m
Then…
5 Rounds of
4 x Deadlift (275/185lbs)
20 x Wallball (20/14lbs)
Then…
Run 600m

Note: 200m Run route plus the 400m Run route will be used for the 600m distance requirements of the wod. Get some, freaks.

Post scores to comments.

Skill Development
I. Catch up on previous assignments.
II. Mobility
III. Goat slayings.

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08.27.2015

IMG_0074ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
10 x DB Press (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

Turkish Get-up 1-1-1-1-1-1-1 (Increasing weight)

Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.

Post loads to comments.

“Hold ‘Em or Fold ‘Em”
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Rest 2:00

Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders

Post rounds/reps completed to comments.

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08.26.2015

IMG_0306ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Snatch 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Snatch. Warm up with 3 sets x 3 reps (recommended).

Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Clean & Jerk 1RM
Against 20:00 clock athletes will work to establish a new 1-rep max Clean & Jerk. Warm up with 3 sets x 3 reps (recommended).

Clean & Jerk 1-1-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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08.24.2015

IMG_0007ANNOUNCEMENTS: 
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Thrusters & Pull-ups Ladder
10:00 Climbing Ladder
Thrusters
Pull-ups

Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap.

Post scores to comments.

“Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (95/65lbs)
Ring Dips
Box Jumps (24/20”)

Post times to comments.

Skill Development
I. Mobilize
II. Slay thy goats
III. 4 sets of 15 reps x GHD Sit-ups
IV. 4 sets of 10 Dumbbell Row (Lawnmowers)
V. Accumulate :60 x L-sit

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08.24.2015

FullSizeRender-10

Thank you to everyone that came Saturday to support the cause to raise awareness for the fight to End Veteran Suicide.

ANNOUNCEMENT: Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.

Our September on-ramp will begin Thursday September 3rd at 6:00pm.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Push-ups (CFGS)
7 x American KB Swings
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 2-2-2-2 (90% of 1RM)

Post loads to comments.

“Touché”
Complete 3 rounds for time of
Run 400m
15 x Handstand Push-ups
25 x American KB Swings (32/24)

Post times to comments.

Posted in | 4 Comments

08.22.2014

1429016000 (1)“22 A Day to None”
The Veteran Suicide Prevention WOD
Complete the following for time:
Row 22 (kcal)
22 x Wallball (20/14lbs)
22 x Pull-ups
22 x Box Jumps (24/20’’)
22 x Push Press (95/65lbs)
22 x Walking Lunges (R+L=44reps)
22 x SDHP (95/65lbs)
22 x Power Cleans (95/65lbs)
22 x HSPU’s (Stinkbugs 2:1)
22 x TTB/K2E
22 x Air Squats
22 x American KB Swings (24/16kg)
22 x GHD/Abmat Sit-ups
22 x Medicine Ball Cleans (20/14lbs)
22 x Burpees
22 x Overhead Squats (95/65lbs)
22 x Slamball (40/20lbs)
22 x Thrusters (95/65lbs)
22 x Push-ups
22 x Power Snatch
22 x Double-unders (Single-unders 3:1)
22 x Pistols

Notes: Begins at 12:00pm, 2:00 moment of silence observed at the 12:20pm mark during training evolution.

Post scores to comments.

Posted in | 3 Comments

08.21.2015

11707554_909011779144822_7445629891091245347_n-2THERE WILL BE NO OPEN GYM ON SATURDAY. Event participants may begin arriving around  11:15am for the 12:20am wod commencement.

ANNOUNCEMENT #1: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

ANNOUNCEMENT #2: On Sunday Luke, Jaymes, Abby, and Christine will be competing at the Nor’easter Throwdown at Hampton Beach State Park (yes in the sand) at 9am. Feel free to come support them and enjoy the beach, sun, and waves.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Step-ups
III. Mobility

Impact/Focus: Deficit Deadlifts
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Deficit Deadlift 3-3-3-3-3

Post loads to comments.

“Dog Days of Summer”
For time complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Ring Push-ups
Box Jumps (30/24)

Post times to comments.

Posted in | 7 Comments

08.20.2015

FullSizeRender-1ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Run 400m/Row 500m
II. Coach’s Choice
III. Mobility

Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Restmme
III. 12 Rounds of :30 x Max Distance x :20 Rest

Notes: Last seen on 05.12.2015. Click HERE to link to that post.

Post scores to comments.

“Baking Soda”
21-18-15-12-9-6-3 reps for time of
Wallball (20/14lbs)
GHD Sit-ups

Post scores to comments.

Skill Development
Please read as optional accessory work/fun activities beyond any Goat slaying efforts and mobility priorities.
I. 3 rounds for quality of
10 x Turkish Get-ups (5R/5L)
:20 x Armbar Stretch (R+L)
II. Pull-ups (deadhang or kipping) 6 sets of 6 reps
III. 3 sets of 10 Glute Ham Raises
IV. CFNE Bullet Proof Shoulders: Click HERE

Posted in | 3 Comments

08.19.2015

IMG_2326ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x DB Press (5L/5R)
10 x Walking Lunges
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed before completing the following workload.

Overhead Squat 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments

08.18.2014

11792043_1889564794601294_2182386990565179790_oANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups:
3-3-3-3-3-3
II. Kipping Handstand Push-ups:
8-8-8-8-8-8
III. Stinkbugs:
10-10-8-8-6-6

Post scores to comments.

“Elizabeth”
For time: 21-15-9 of
Clean (135/95lbs)
Ring Dips

Notes: This is a full clean, with the bar pulled from the deck and received in the front rack position, the hip crease below parallel, before the athlete returns to the standing position. Scale loads for the clean and Ring Dips to Static Dips as necessary.
Get some, freaks.

Post times to comments.

Skill Development
I. Pull-ups: 30 reps in as few sets as possible (strict)
II. 3 Rounds for time
20 x GHD/Abmat Sit-ups
:15 x L-sit

Posted in | 7 Comments

08.17.2015

FullSizeRender-9ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3 (85% of 1RM)

Post loads to comments.

“Helium-3″
Complete 5 rounds for time of
9-7-5-3-1 x Power Snatch (115/85)
12-12-12-12-12 x Pull-ups
50-50-50-50-50 x Double unders

Post times to comments.

Posted in | 5 Comments

08.14.2015

IMG_2207Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed before completing the following workload. Increase weights as form allows.

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post scores to comments.

Posted in | 6 Comments

08.13.2015

11705813_1889566997934407_5566283292072439886_oWarm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus: Push Press
Warm-up with three sets of three reps each, working up in weight each set.

Push Press 3 x 5 (95%)

Post loads to comments.

“Persistence Diva”
Complete as many reps/meters as possible for each movement within the time allotted
1:00 x Ring/Static Dips
2:00 x KB/DB Snatch (24/16kg)
3:00 x Row (meters)
2:00 x Overhead Squat (95/65lbs)
1:00 x Burpees

Post scores to comments.

Skill Development
I. Muscle-up: 3 sets of 3-5
Ia. Muscle-up Transition Drill: 3 sets of 10
II. Hip & Back Extensions 3 sets of 10
III. Mobility/Recovery work
IV. Slay them goats.

Posted in | 3 Comments

08.12.2015

11141358_1889561811268259_9196703202344340074_nCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.

1 x Clean

Post loads to comments.

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders

Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.

Posted in | 7 Comments

08.11.2015

11850478_1889571114600662_511800950197644468_oCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
10 x Hollow Rocks
II. Mobility

Impact/Focus: Power Snatch Triples
Warm-up as necessary with 3 sets of 3 reps each, increasing weight each set.

Power Snatch 3-3-3-3-3

Notes: Attempt to establish a heavy 3 rep record for the Power Snatch.

Post scores to comments.

“Adrenal Apathy”
Complete as many rounds/reps as possible in 12:00 of
10 x Box Jumps (24/20”)
15 x GHD Sit-ups
20 x KB Swings (Heavy)

Post times to comments.

Skill Development
I. Bullet Proof Shoulders
II. Remedial Pull-up Training: 5 sets x 5 reps (Deadhang C2B)
III. 30 x Dumbbell Bodybuilders

Posted in | 4 Comments

08.10.2015

11056599_920013998036_1240434152565745392_nWe want to congratulate everyone who competed in the “No Baby Leave Your Socks On” competition at CrossFit Reclamation this past weekend. Whether it was your first competition, first Rx competition, or even just a chance to compete, we are so proud of you all for representing CrossFit New Hampshire.

CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Active Heroes Team

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Abmat Sit-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 2-2-2-2-2 (85% of 1RM)

Post loads to comments.

“Dugout”
Complete for time
Run 400m
2 rounds of
12 x Handstand Push-ups
12 x Toes-2-Bar
Run 400m
2 rounds of
9 x Handstand Push-ups
9 x Toes-2-Bar
Run 400m
2 rounds of
6 x Handstand Push-ups
6 x Toes-2-Bar

Note: Proper scaling options will be provided base on each individuals level of progression.

Post times to comments.

Posted in | 4 Comments

08.07.2015

11144074_1889570854600688_8143164035573681538_oREMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Chin-ups
7 x Push-ups
10 x Superman Rocks
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

“Rotisserie”
Complete for time
100ft x Overhead Walking Lunges (45/25lbs)
Then 5 rounds of
5-4-3-2-1 x Muscle-ups
10-10-10-10-10 x Burpees (45lb Plate)
15-15-15-15-15 x Medicine Ball Cleans (40/20)
Then
100ft x Overhead Walking Lunges (45/25lbs)

Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc.

Post times time to comments.

Posted in | 3 Comments

08.06.2015

IMG_2013Warm-up Drills
I. Run 200m
II. KB Complex
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (90% of 5RM)

Post loads to comments.

“Copper Beech”
Complete as many rounds/reps as possible in 15:00 of
50 x Wallball (20/14lbs)
40 x Abmat Sit-ups
30 x KB/DB Snatch (24/16kg)
20 x Box Jumps (30/24”)
10 x Handstand Push-ups

Notes: 15 reps per arm for the KB/DB snatch; comparable dumbbell weights would be 50/35lbs. Handstand Push-ups will scale to good ol stinkbugs x 20 reps. Get some, freaks.

Post scores to comments.

Skill Development
*Optional
I. 30 x Pistols (15 per leg)
II. Inversion Competency (handstand work/fun)
III. 4-6 x 200m Run w/ :45 seconds rest between efforts

Posted in | 2 Comments

08.05.2015

11781799_1096840400329495_4246578085446351591_nWarm-up Drills
I. R0w 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:

1 x Back Squat
1 x Bench Press
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post times and weights used for each movement to comments.

“Ostrich Eggs”
Run 200m
For Time: 50 x Slamball (40/20)
Run 200m
AMRAP ___ Minutes x Slamball
Run 200m

Notes: Time for AMRAP (As many reps as possible) is time it took the athlete to complete 50 x Slamball for time.

Post time and reps completed to comments.

Skill Development
CFNE Bulletproof Shoulders: DEMO Here

Posted in | 4 Comments

08.04.2015

11825602_1096839910329544_5033139061709278295_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.

Post rounds completed to comments.

“Bennett Short”
Complete 7 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x Russian KB Swings (Heavy)

Notes: Each round is against a 2:00 Running Clock (This WOD is 14:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Skill Development
*Time permitting
I. 8 Rounds of (:20 work x :10 rest) x L-sit
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

Posted in | 3 Comments