By

Stephen Bragg
16
MAY
2024

How To Keep Yourself Fired Up For Fitness

Are you struggling to find the motivation to prioritize your workouts and stick to your nutrition plan? Do you find yourself skipping gym sessions or indulging in unhealthy eating habits more often than you’d like? It’s time to shift gears and take control of your...
07
JAN
2024

CrossFit – Sun, Jan 7

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) Cardio warm-up 3 rounds: Row or bike 1:00 -Rest :20 Handstand warm-up Progression // Focus Shoulder taps // Extend the non-moving arm aggressively. Shoulder taps in pike // Get the hips...
06
JAN
2024

CrossFit – Sat, Jan 6

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter run (slow) 2 sets: 10 PVC pass throughs 15 band pull aparts :10 ring support hold 3-5 ring dips 1 set: 200-meter run (fast) 240106 (AMRAP – Rounds and Reps) –...
06
JAN
2024

CrossFit – Sat, Jan 6

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter run (slow) 2 sets: 10 PVC pass throughs 15 band pull aparts :10 ring support hold 3-5 ring dips 1 set: 200-meter run (fast) 240106 (AMRAP – Rounds and Reps) – RX...
05
JAN
2024

CrossFit – Fri, Jan 5

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull aparts 10 hand-release push-ups 10 ring rows :15-:30 handstand hold 5-10 ring rows :30 band pull aparts – Rest :10 between movements. 240105 (Time) – RX+...
05
JAN
2024

CrossFit – Fri, Jan 5

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull aparts 10 hand-release push-ups 10 ring rows :15-:30 handstand hold 5-10 ring rows :30 band pull aparts – Rest :10 between movements. 240105 (Time) – RX+...
05
JAN
2024

CrossFit – Fri, Jan 5

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 round: :30 band pull aparts 10 hand-release push-ups 10 ring rows :15-:30 handstand hold 5-10 ring rows :30 band pull aparts – Rest :10 between movements. 240105 (Time) – RX...
04
JAN
2024

CrossFit – Thu, Jan 4

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 1:00 calories on a machine 10 twist and reaches 10 side lunges (5/leg) 5 goblet squats (light) 5 paused goblet squats (light) Back Squat (- RX – For load: 10-10-7-7-4-4-1-1:...
03
JAN
2024

CrossFit – Wed, Jan 3

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up • Spend :20-:30 on each movement. 1 set: Arm circles forward Arm circles backwards Arm swings across Hip circles Torso twists Toe touches Samson stretch/leg...
03
JAN
2024

CrossFit – Wed, Jan 3

CrossFit Boiler Room – CrossFit View Public Whiteboard General Warm-up (No Measure) Dynamic warm-up • Spend :20-:30 on each movement. 1 set: Arm circles forward Arm circles backwards Arm swings across Hip circles Torso twists Toe touches Samson stretch/leg...
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