Shawn

Monday

CrossFit 611 – Sport SPORT A. 3 Rounds for Quality 10 Serratus Anterior Wall Slides Prone (Face Down) Y/T/W’s 10 Prone Cuban Press (Note: Rest as needed between movements) SPORT B. B. Accessory: Shoulder Development 3 Rounds for Quality 10… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Quad w/ Other Arm to Sky Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe) Lap Knee to Chest Lap Side Lunge Lap Walkouts Lap Toe/Heel Walk Then Coach Led….. Perfect Stretch Routine… Read more »

Please join me in welcoming Nicole Wilson as our newest Nutrition Coach. We are revamping our nutrition program to include personalized meal plans, accountability, and periodic reviews. If you are looking to get a head start on your 2018 fitness… Read more »

Friday

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Quad w/ Other Arm to Sky Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe) Lap Knee to Chest Lap Side Lunge Lap Walkouts Lap Toe/Heel Walk Perfect Stretch Routine Coach led :10… Read more »