WTF

CrossFit? No...weirdfit and youngcut. This is not the image we want for our kids, but it is inspirational, totally messed up and makes us want a six pack. Just don't  get caught up in hype. if you want a six pack this year, crossfit consistently, eat paleozone 80% of week and do your 24 day challenge protocol. Don't mix in BS body building in the back of the gym to get more mojo. Our programs will take you to the next level- just get ready to bring your best.

Warm Up:  PVC/BERG

WOD
5 Rounds of
5- Thrusters (95/65)
10- Supine Ring Rows
15- Push Ups
20- ABMAT Sit Ups

*Push ups are hands to floor- no hands release

STRENGTH/SKILL
Hang Squat Snatch
3-3-3-3-3 or just work on PVC Skill

Mobility:
Dynamic Stretch

On your recovery days, make sure you consume more water than normal to flush your muscles
free of toxins. Roll out, trigger point with a lacrosse ball, do some active recovery stuff like a trail ride, read a chapter in the book you're trying to finish or get one that inspires you. What ever you do, get better and get ready to get more better. This is down time to prepare you for go time. Don't waste it.