Happy Hour


Happy Hour


Paleo Potluck-this Saturday 9-11am

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Front Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Banded Hip Flexor Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 40 Seconds Each Position


Metcon (No Measure)

1 Round

5 Power Cleans (Lighter Weight)

5 Pull-ups

5 Push Jerks (Lighter Weight)

5 Knees to Elbow

Build to Workout Barbell Weights (115/75#)

1 Round

3 Power Cleans

3 Chest to Bar Pull-ups

3 Push Jerks

3 Toes to Bar

Metcon (Time)

3 Rounds:

12 Power Cleans (115/75)

12 Chest to Bar Pull-ups

12 Push Jerks (115/75)

12 Toes to Bar
RX+ 135/95#

Use Mats as appropriate