Lots of Events coming up!
- Beach Workout and Hangout this Saturday!!! May 21st.
- Ed Coan Powerlifting Workshop June 4th.
- Click to Register for the CrossFit Lakewood Ranch Competition on June 11th!
- USAW Sports Performance Course
Warm up: 30 sec plank hold, 8 push ups, 30 sec plank hold, 8 push ups
- Bench Press: 8, 8, 8 (Increase weight each set, should end higher than last week)
2. For Time:
400 Meter Run
40 Sit ups
40 Push ups
300 Meter Run
30 Sit ups
30 Hand hops (on and off a plate if you can)
200 Meter Run
20 Sit ups
20 Push ups
100 Meter Run
10 Sit ups
10 Hand Hops (on and off a plate if you can)
Gymnastics Club:
Warm up: 1 min HS hold, 10 jumping squats, 50 Hollow rocks, 50 superman rocks
Strength/ Skill: 5 x 3 Rope pull ups, 5 x 30 sec ring hold, 3 x 5 Wide grip pull up/ ring row, 5 x 5 Maltese dumbbell press (on bench)
Workout: 20 min AMRAP:
2 Wall climbs
20 Air squats
200 Meter run
CrossFit Havoc 