Workout of the Day

Turn2CrossFit – CrossFit View Public Whiteboard Warm-up 20 Minutes of “KnockOut” or “Lightening”. If you get knocked out, you need to run a 300m (or 100m Backward) and come back in and join the game! Metcon (AMRAP – Rounds and Reps) PLAY DAY SATURDAY AMRAP 25: 8 Dball/Sandbag Over Barbell on Rack (4 each) 4x 20m Dball/Sandbag Carry (2 each) …

Turn2CrossFit – CrossFit Don’t forget to show up for your DEXA Scan appointment on time and ready to go! The only way the train runs smoothly is if everyone is on time. We are beyond stoked so many of you have found it important to get this vital data! View Public Whiteboard Jump Rope Warm-Up (No Measure) 7 Minute Time …

Turn2CrossFit – CrossFit Last day to register for a DEXA Scan appointment! The truck will be here dark and early Friday morning. Don’t miss out! View Public Whiteboard Warm-up 3 Rounds Row 300m Ab-Mat Sit-ups x 15 Bench Press x 10 (Empty Bar, 1/2 Load, Full Weight) 5 Gymnastics “Around the Worlds” 10m Shuttle Sprint x8 (There + Back =1) …

Turn2CrossFit – CrossFit The Dexa Scan is this Friday folks. There are currently 9 spots remaining. https://www.body-comp.com/mobile/#mobile-schedule-knack/mobile-event-schedule0/5c2ffee18db6fa086a9885a8/ View Public Whiteboard Warm-up 2 Minutes Lacrosse Ball Smash on Shoulder Blade Areas With a Tabata Clock Running: 1st: Hollow Rocks 2nd: Side Plank Hold (on hand, not elbow) 3rd: Superman Rocks 4th: Side Plank Hold other side (on hand) Repeat 1 time …

Turn2CrossFit – CrossFit Don’t forget to sign up for the Dexa Scan (Lean Muscle, Body Fat, Bone Density, & Resting Metabolic Rate). $49 for the first scan, and the truck will be coming back in April/May and if its your second scan it will be just $36. View Public Whiteboard Warm-up 8 Minute Running Clock 10m High Knees 10m Butt …

Turn2CrossFit – CrossFit Recording the results is more than a scoreboard. Recording your results allows you to have proof that you are getting fitter. If you don’t track your results, then your idea of fitness is anecdotal. We know its hard to get to the computer between classes, but we also know most of you are pretty smart with your …

Turn2CrossFit – CrossFit Please be sure and sign in for The Running Club class if you plan on attending. View Public Whiteboard Warm-up 1 Mile jog warm up Movement Stretching High Knees Butt Kickers Toy Soldiers Perfect Stretch Metcon (No Measure) 10 x 200m + 20m OH playe walking lunge 1 min rest between sets cool down 1 Mile easy …