GROUP CLASS WORKOUT Warm Up: 90 sec. Banded Front Rack Stretch (each side) 3 Rounds 15 Ring Rows 10 Dual Bent Over KB Row 5 Dual KB Front Squat 2 Rounds: 5 Front Squats 10 Leg Swings (each side) Strength: Front Squat (every 2:00) 5×3 @70% (20010) MetCon: Welded & Welded Lean: For Time: Part 1...Read More

By: Joaquin Ramirez (Greg Glassman, CF-L1) As most of you know by now Crossfit has proven to be a very effective way of improving health and fitness. Greg Glassman the founder of Crossfit has laid out this pyramid (above) as a guide for us to follow on this fitness journey. Did you notice that the...Read More