Lots of Events coming up!
- 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 bottom of squat hold, 10 Glute ham raise, 10 jumping Air Squats
- Front Squat: 5, 5, 5 @ 75-80% your max
2. Back Squat: 5, 5, 5 @ 75-80% your max
3. As many rounds as possible in 10 minutes:
*Start at two reps of each and increase by 2 reps each round. So first round is 2 of each, second round is 4 of each, third round is 6 of each.
Air Squat
Box Jump
One-legged burpee
CrossFit Havoc 