In Blog, Workout of the Day

“Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all, love for what you are doing or learning to do.” – Pele


Pre-Class Strength Training

4 x 1. 1. 1. Clean Pull [80-100% for worksets]

8 x [1x Power Clean + 1 x Hang Power Clean]

In-Class Session

Gymnastics Skill

10 minutes Working on Building Hollow Position in Handstand Walk or Hold

4 sets of 20″ Holds or Walking

Workout of the Day

[5 Minutes of Run Prep via Dynamic Warm-Up]

Run 1 mile For Time (5 laps around gym)

[Rest 10:00]

Followed by Regionals Event 2


Dumbell Snatches [55/35]

Ring Dips / Push-Ups

[Time Cap: 6 Minutes]

Post-Class Accessory

2 sets:

3 x 8 C.O.S. [Snow Angels, Shoulder Extension, Shoulder Flexion]


crofton crossfit

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