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Saturday Suck 6/24/17

Acme CrossFit – CrossFit View Public Whiteboard Metcon OH NO! CURTIS P. (Time) for time: 100 Curtis P.’s 105/70#https://youtu.be/uLff8fhPIQg 1 rep= 1) power clean 2) lunge R 3) lunge L 4) push press

Friday 6/23/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Medball Thoracic Opener – 2 Sets of 1:00 Pigeon Pose – 2:00 each side ACTIVATION 2:00 Light Row 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers 5 Strict Pull-Ups 10 Russian Kettlebell Swings 15 AbMat Sit-Ups Barbell […]

Thursday 6/22/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Ankle Flexibility (Dorsiflexion) – 1:00 each foot ACTIVATION 3:00 Slow Bike or Row 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 PVC Overhead Squats 12 AbMat Sit-Ups 20 second Samson Stretch each side Followed […]

Wednesday 6/21/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 ACTIVATION 500 Meter Row (slow) or 15 Calorie Bike (slow) into… :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats 5 Box Jumps (you choose height… reset […]

Tuesday 6/20/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pigeon Pose – 2:00 each side ACTIVATION 500 Meter Light Row into… 10 Hollow Rocks 10 Superman Rocks 5-3-1: Spiderman and Reach, each leg Inchworms Empty Barbell Stiff Legged Deadlifts Weightlifting warmup 1×8 @50-55%, 1×8 @55-60% Shoulder […]

Monday 6/19/17 Happy late BD Leandra and Laura!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Couch Stretch – 2:00 Each Leg 2:00 Slow Bike or Row 5 Strict PU 10 Pushups 15 Air Squats 10 Hollow Rocks, 10 Superman Rocks 30s – Alternating Spiderman + Reach Followed by… Barbell Warmup (Empty BB) 5 […]

HAPPY EARLY FATHER’S DAY! 6/17/17

Acme CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 100 Calorie Row 100 Box Jump Overs (24″/20″) 100 Power Snatches (75/55) 100 Ball Slam (25/15) 100 Power Snatches (75/55) 100 Box Jump Overs (24″/20″) 100 Calorie RowOne athlete works while the other two rest. These are team totals