Strength: Nutrition Performance Program Gymnastics Capacity: 2 minutes for max reps of each, with 1 minute rest between
Strict HSPU or Push-ups
WOD: Nutrition Performance Program Baseline WOD (Retest)
6 min. to complete:
Max burpees in remaining time
Score=800m run time and max burpees
Post Workout: 3 Rounds
15 MB Pike ups
10 MB Hamstring curls
*Post score to whiteboard
Pull-ups are a very functional movement that everyone can improve on when training them consistently. This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a 3 times a week, and will be done on your own time. Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit. Please let us know if you have any questions!
3x max strict pull-up attempts
3x10 scapular pull-ups
3x15 band face pulls
3x5 bat wing holds (hold at top for 5 seconds)
ANNOUNCEMENT: We will do SWIM WODs EVERY OTHER Friday since the bubble is on! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!
In-House Throwdown Saturday, February 20th at Razorback CrossFit
We will be hosting an in-house competition for all of our athletes at Razorback CrossFit and CrossFit Foxcroft from 7:00 a.m.-8:30 a.m. on Saturday, February 20th. The workouts will be suitable for all of our athletes, regardless of how much weight you can lift or how fast you can run. It will be males versus females in a "Battle of the Sexes" style throwdown. This will be a fun way to get to know all of the other athletes from different classes and to celebrate working as a community!
Bring your kids! One of our coaches will be “entertaining the kids with fun activities while you workout.
There is no cost for this, but we do ask that you encourage at least one fellow athlete to join in!
Contact us with any questions and if you want to participate!
Performance Nutrition Program
Today is the start of the final week! If you have any questions, contact us.
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program, it is time for you to take on the challenge to kickstart the new year. Be rewarded by great prizes, but most importantly, you will look and feel amazing, improve your training performance, decrease your body fat composition, and improve your energy levels!
For more information, check out the flyer.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better