In Blog, Workout of the Day

“Just don’t give up trying to do what you really want to do. Where there is love and inspiration, I don’t think you can go wrong.” –Ella Fitzgerald


Pre-Class Strength Training

Build to Today’s 1RM Front Squat @25×1

E2MOM 20 (10 sets): 1x C & J

Max Reps TnG of…

Power Cleans

75% (Rest 2:00)

60% (Rest 2:00)

50% (Rest as needed)

In-Class Session


2-3 Sets of …

Beginner: 3-5 Pull-Up Kipping Technique

Intermediate: 3-5 Pull-ups

Advanced: 3-5 Butterfly CTBPU

Workout of The Day

100x Calorie Row For Time

*Every 2:00 Complete…

Ath: 10x CTBPU/PU

Fit: 7-10x Assisted PU/ Ring Rows*

Post-Class Accessory Work

4 sets:

30 second L-Sit

30x V-Ups

30 second Hollow Hold

crofton crossfit

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