Warmup Jump rope 250x Hip flexor and glute stretches Partner medicine ball drills Indian club circles Test: handstand hold Conditioning Fight Gone Bad 300 reps 3 rounds 20 Wall Ball…

We are participating in the 6th annual Fight Gone Bad Fundraiser next month, on Saturday, September 17th. We will be joining several other Atlanta area CrossFit affiliates at the US…

USAW Level 1 Sports Performance Coach John Moulton works the overhead receiving position. Warmup 3 Rounds 20yd Bearcrawl forward/backward 10 Face the Wall Squats 10 Downward Facing Dog Pushups 10…

Warmup Dynamic athletic movements Leg Swings 5 minutes Sandbag getups Jumpstretch band shoulder activation Skill Skin the Cat Muscle up Conditioning 5 rounds Run around the square 5 kettlebell snatches…

Warmup Row 500 M PVC Shoulder Mobility 3 rounds 3 Kettlebell windmills per side 5 Kettlebell Single arm rows per side 10 Kettlebell swings 30 second plank Strength 5x4 Weighted…

Warmup Jump Rope 300x Leg Swings 3 Rounds PVC Shoulder Mobility 20 Pushups 5 Swingstep Lunges per side Max Deadhang Pullups 10 GHD Situps Strength Overhead Squat 1RM Conditioning 5…

Saturday 8/13/11 Yoga with Greg Pellerito

Warmup Jump Rope 250x Leg Swings 3 rounds 20 Birddogs 10 RKC Kettlebell Power Swings 10 GHD Situps 1 Kettlebell Turkish Getup per side Gymnastic Bridge on wall Burgener Oly…

More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I'd argue it's closer to 2-3 pullups and dips) the key…

Warmup Run around the long block Leg swings 3 rounds 15 Step ups per leg 10 Hanging leg raise 10 Kettlebell Floor Press Wrist mobility drills Strength 5x3 Front squat…