In Blog, Workout of the Day

“Gold medals are made out of sweat, blood and tears and effort in the gym every day.” –Gabby Douglas


Pre-Class Strength Training

4 x 3 Tempo Front Squats [@3.1.x.1.]

5 x [1x Clean Pull + 1x Power Clean + 1x Squat Clean]

*Start at 65% and go up only if speed and position stay consistent*

3 x 1.1.1. Clean High Pulls

In-Class Session

Primary Strength

Speed Deadlifts [w/ Band Set-Up]

2 x 1.1.1. at 55% [W/out Band]

3 x 1.1. [With Band]

Workout of the Day

“Swing-it, Push-it, Hold-it”


 (Teams of Three to Five)

Partner 1: 100m Sled Push

Partner 2: 15x Heavy KBS [73/53]

Partner 3: Rest

(If teams of Five, Make Sled Heavier; If teams of Four, P3 Holds a Plank for As long As P1 is pushing)

Post-Class Accessory Work

3 sets:

8x Bench Press

8-12x Glute Ham Raises

60 second Hollow Hold

crofton crossfit

Recent Posts