Wednesday-211110

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211110 Warmup: 500m row, then- movement prep with Coach Wod: 8 min Amrap- -1 Clean (185/125) -1 Ring Muscleup -2/2, 3/3, etc… Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-211109

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211109 Warmup: 2 min airbike, then- movement prep with Coach Wod: -Overhead Squat- 1,1,1 -Front Squat- 1,1,1 -Back Squat- 1,1,1 *Add weight each set. Start at 0:00 and complete 1 lift every 2:30. -Optional Post Stability Work: 3 sets- 20 step lateral band walk each side, 20 sec…

Monday-211108

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211108 Warmup: 500m row, then- movement prep with Coach Wod: 4 Rounds for time -400m Run -50 Foot Handstand Walk Mobility: -2 min posture reset -2 min foam roll calves

Saturday-211106

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211106 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 21.1- For Time -1-3-6-9-15-21 Wall Walks -10-30-60-90-150-210 Double-Unders Time Cap: 15 minutes Mobility: -2 min barbell trap smash -2 min lacrosse ball plantar fascia

Friday-211105

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211105 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -20 Deadlifts (315/205) -40 Alternating KB Lunges (53/35) -60/50 cal Airbike Mobility: -2 min couch stretch -2 min foam roll glutes

Thursday-211104

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211104 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets: 2 Bench Press with 2 sec pause at 1” off chest on rep 1 each set, climbing -2. 3 sets: Max Unbroken Strict Ring Dips (minimum 5), 10 DB Pullovers with…

Wednesday-211103

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211103 Warmup: 30 cal Row, then-movement prep with Coach Wod: 20 min EMOM -Min 1: 5 Snatches (165/105) -Min 2: 5 Box Jumps (36/30) -Min 3: 20/15 cal Row -Min 4: Rest Mobility: -2 min modified pigeon pose -2 min foam roll calves

Tuesday-211102

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211102 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -20 C2B Pullups -20 HSPU -400m Run Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll lats/t-spine

Monday-211101

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211101 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 sets -2 Front Squats with 2 sec pause at bottom of rep 1, climbing -4 DB 1-leg RDL with 2 sec pause at bottom each side -20 sec Bird Dog Push-up Hold each side -Rest 2…

Saturday-211030

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211030 We would like to congratulate Coach Miller Armstrong on recently becoming a Crossfit L1 Trainer! Miller is also a former Football Player at MTSU, current Physical Therapy Student, and a beast in the gym. His knowledge of human movement and performance along with his passion for Coaching…