Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) 50-100 Burpee Pull-Ups Front Squat (5 5 5 5) 65, 70, 65, 70 Metcon (Time) 50/45 Calorie Fan Bike 30 Front Squat 105/75Goal is to move fast. Scale the fan bike if necessary so that you can keep your legs moving.
Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Think of the gym goal that you wrote down earlier in the month. Was it for the month, the week, or for the year? Did you move closerto achievingyour goal this month? This one is for you only – make another goal. It could be […]
Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Drink between 50-70 oz water and eat 3 full meals (fat, protein, carbs) Strict Ring Muscle-Up Work (Checkmark) 12 Minutes of SRMU Work CORE CONDITIONING #4 (No Measure) CORE CONDITIONING #4 4 Rounds V-UP + Jelly Belly Right then V-Up + Jelly Belly Left x […]
Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) A check in on how your goals are going? Have you made any progress? Maybe progress looks like mapping out the smaller steps to get to your goals! What about your goal for what you were going to get out of this month’s challenge? How […]
Announcements Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Take 10min to work on being Inverted! Warm Up (20 each): Arm Circles/Wrist Circles/Scap Push-Ups/Bear Crawl at least 100′ Take 2-3min to practice doing baby handstands! You can do these in front of a wall or freestanding […]
Announcements Ladies Apparel Exchange this Saturday at 11AM! Happy Birthday Cassidy Jones!!! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Lat Work 4 Rounds 20 PVC Lat Pulldowns 5 Slow Eccentric Pull-Ups https://www.youtube.com/watch?v=O-3OIozZBDs Metcon (Checkmark) Bar Work: 6 EMOM 4 Arch to Hollow 4 Single Leg T2B 4 T2B INT: Intervals (Time) 8 […]
Announcements No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) One more article for you to read today! This one is about scaling! Everyone should read this but members who have been here 2 years or less should take particular note! https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts […]
Announcements No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Take 10 min to work on Double Unders (or Triple Unders if you’re proficient with Double Unders) Warm Up (10 each): Skip/High Knees/Butt Kicks/Arm Circles/Wrist Circles Specific Warm Up (20 each): Plate […]
Announcements Happy Birthday Olivea Stewart!!! No Yoga this Thursday 1/26! Ladies Apparel Exchange this Saturday at 11AM! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) Read this article from CrossFit.com called “What is CrossFit?” We would recommend that even those of you that have been here a long time take a look at […]
Announcements Sign Up for the Massacre! Verdant CrossFit, Verdant CrossFit North – CrossFit 31 Solid (Checkmark) 3-4min T-Spine Stretch Option 1: KB and foam roller Option 2: wall hinge A Bunch of Holds (Time) Accumulate: 3:00 Bar Hang 2:00 Handstand Hold 1:00 Parallette L-sit *every break complete the following: 5 pull-ups 5 push-ups 5 sit-ups […]