Workout of the Day 3/16/23

Photo by Colton Harris

Friends & Enemies
// April 3-5// Free 3 Day Trial to try out our CrossFit & Bootcamp classes!

Lift Off// Sat. April 29th// Test your 1RM Snatch & 1RM Clean & Jerk //  $25 per athlete// Registration link coming soon!

1st Phorm Friday// Place your orders at the front desk by Fridays at the box! // Click here to view 1st Phorm’s full product line to help you reach your fitness goals!

Arbonne // Next 30 Day Challenge March 20th // Gluten Free & 100% Vegan Supplements! // To check out the full line of products click here. Contact Michelle directly for more info!

Saturday Bootcamp// 8:00- 9:00am

Saturday Open Gym// 9:00- 11:00am

Barbell Club
(15 min)
1RM Back Squat

*Go by feel and make smooth, calculated jumps in weight early on.
*Slow down the pace and weight jumps when you reach heavier weights.
*Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

Workout of the Day
For time
(12 min cap)

40 Box Jump Overs @ 20 in
25 Abmat Sit-ups
30 Box Jump Overs
20 Abmat Sit-ups
20 Box Jump Overs
15 Abmat Sit-ups
10 Box Jump Overs
10  Abmat Sit-ups

*Goal is 6-8 min
*Stimulus for today is moderate-high intensity through the box jump overs into a grind, gut check on the sit ups.
*Goal is to move swiftly through the box jump overs and use the sit ups as a slight recovery for your heart rate.
*Box Jump Overs: 20in is the height for all athletes, and the approach should be steady and near non-stop through each set.
*Abmats: Move steady through the sit-ups and use this time to catch your breath.

Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)
1 min foam roll upper back

“Life doesn’t get easier or more forgiving, we get stronger and more resilient.”
–Dr. Steve Maraboli