In Blog, Workout of the Day

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.” –Mia Hamm


Pre-Class Strength Training

5 x 5 DB OHS each Arm [@]

3 sets:

2x Rope Climbs

8x Strict HSPU + 0:30 Handstand Hold

In-Class Session

Gymnastics Skill Work

3-4 sets Practicing…

Beginner: Kipping Pull-Ups [3-6 Reps]

Intermediate: Butter Fly Progressions [3-6 Reps]

Advanced: Bar Muscle-Ups [2-3 Reps]

Workout of the Day


200m Run (Each Partner completes full Run, one @ a time)

40x Synchronized Wall Ball Shots [20/14]

30x CTBPU / Pull-Ups / Ring Rows ( 40 reps between pair)

15/10 Cal Row (Each Partner completes full count before switch)


Post-Class Accessory

3 sets:

8 x 2 Single Arm DB Bench Press

8 x each @ CrossOver Symmetry (Snow Angels, Archer Row, and Shoulder Extension)

crofton crossfit

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