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Check out what our WOD has in store for you today! If you are in town and need a workout, we are here for you! If the workout isn’t exactly what you are looking for feel free to talk to one of our amazing coaches about options to scale the workout either up or down to best meet your individual needs. To view our current class schedule, go to CrossFit 262 Schedule. If you are dropping in, please arrive 10 minutes early to meet the coach for your class and fill out a waiver.

Glutey Booty
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday - 9am, 10am, 11am

Sunday - 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996
Warm-up
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING


CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE


Spastic fast electronics

Spastic fast electronics

Black Sabbath Paris LIVE Concert 1970


DEEP PED in sport documentary:


Great Pro Wreslting Doc;


This is probably what you need right now:


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WARM UP!

2 minutes of 80s Dance Party, or rowing or jump rope or or run 400
Suggested moves:


3 Rounds
10 Sumo Deadlifts, slow on the way down
10 Glute Bridges, squeeze at the top
10 Alternating Leg V-Ups
5 Plank to Downward Dog to Push Up

Posterior Chainz
Alternating EMOM 12
Min 1: Sumo Deadlift, 10 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*


Deadlift should be challenging but doable. If you're limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.

For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.

*For most, this should be a mobility exercise. If you're advanced, you can hold a KB or DB in goblet
Crazy Train (AMRAP - Reps)
Three rounds of:
Wall Ball or Thruster or Clean & Jerk or Curl & Press (Reps)
Box Jumps or Step Ups or Lunge Steps or Split Squats or Bulgarian Split Squats (Reps)
Toe Touch Crunch (Reps)
Burpees (Reps)

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score.

One point is given for each rep.
STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT - SPEND 5 MINUTES DOING IT EVERYDAY
30 seconds per position:

Seated Hurdler Stretch, try to extend the stretch with deep breathing


Seated Upper Trapezius Stretch


Levator Scapula Stretch


Simple Anterior Scalene Stretch

And what you missed yesterday:

WOOOOOOOOOOOOOO
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday - 9am, 10am, 11am

Sunday - 9am, 10am, 11am KIDS

Al times EST

ZOOM LINK
https://zoom.us/j/660024996
Warm-up
2 rounds, first round easy, second round a little quicker

30 Prisoner Jacks
20 Windmills
10 Air or PVC or BB Deadlifts
10 Air or PVC or BB Hang Power Cleans
10 Push Up to a "T"

10 Boot Strappers



For the WOD, pick one version, either "The Chief" or "The Kettlebell Chief"

This is a CLASSIC workout - pace it out but go for it!

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Totally awesome random playlist for all:


Strange deep house
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
The Kettlebell Chief (AMRAP - Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
SIX MINUTE MOBILITY
30 second samson, per side
30 second lizard, per side
30 second door lat stretch, per side
1 wall squat
2 minutes legs straight up on wall, relaxation, meditation, breathing
Same as Tuesday! Build great habits in this time. Mobility, accessory, abs!

This page updates every day at 7 pm the night before the workout.