Friday 03.03.2017
Thursday 03.02.2017
Wednesday 03.01.2017
We had great representation during the first week of the CrossFit Open. Visit the
Crossfit Gantry Leaderboard to see the full results of week 1.
Tuesday 02.28.2017
Monday 02.27.2017
Saturday 02.25.2017
Suggested warn up:
General:
3 mins row, increasing pace each min
Foam Roll: calves, upper back, lats
Stretch: calf stretch on upright, 1 min each foot.
Banded shoulder distraction: 1 min each arm
Arm circles: Forward – Small, medium, large 10 each. Backwards – large,medium, small 10 each
Small band: external rotation 3×15
PVC: Burgner warm up
Specific:
Step ups, box jumps, burpees
Light dumbbell snatch
Friday 02.24.2017
Reminder: There is no Noon class today. All afternoon classes are normal schedule.
Thursday 02.23.2017
Wednesday 02.22.2017
Great night of lifting with our new weightlifting coach Joey. The next chapter of the LIC Barbell Club begins.