Yoga Mat
This flowing sequence is designed to open your hips and each posture/movement is done together evenly on each side.
Hip Circles (3x on each side)
Rocking Gate Pose (3x on each side)
Rocking Low Lunge + Half Splits (twist at end) (3x on each side)
Low Lunge & Side Stretch + Lizard Pose & Quad Stretch (3x on each side)
Cow Face Pose + Seated Pigeon & Twist (1x on each side)
Yoga Mat
This flowing sequence is designed to alleviate low back discomfort through gentle yoga and mobility moves.
Windshield Wipers
Modified Frog Pose + Updog (lower & lift)
Reclined Supine Twist + Upper Body Twist
Reclined Half Pigeon
Leg Lifts (3x)
Full Body Stretch
Seated Circles
90/90 (lower & lift 3x)
Half Pigeon (lower & lift 3x)
Head to Knee Pose + Side Stretch (3x)
Gate Pose
(Repeat above moves on other side)
Seated Forward Fold
Camel Pose
Puppy Pose (modified arms) (3x)
Legs Up (with block)
None
Fists up! This intro to boxing workout focuses on warming up the body, learning the boxing stance and six punches. We will complete two rounds of three 60 second combinations.
The Punches:
Jab
Cross
Front Hooka
Back Hook
Front Uppercut
Back Uppercut
Defense:
Slips
Circuit:
Combo 1 (60 Sec):
1,2 Slip 2 (Jab Cross Slip Cross)
Combo 2 (60 Sec):
2,3,6 (Cross, Front Hook, Back Uppercut)
Combo 3 Put them together! (60 Sec):
1,2 Slip 2,3,6
(Jab, Cross, Slip Cross, Front Hook, Back Uppercut)
Shake It out & Repeat!
Cooldown:
Arm Circles
Shoulder Cross Body Stretch
Kneeling Hip Stretch
Wide Forward Fold
Standing Neck and Shoulder Stretch
Keep Showing up, practice makes progress!
Hi there! I’m Kaitlyn Johnson
a swimmer turned CrossFit enthusiast who’s all about pushing my limits. I grew up in the pool, starting to swim competitively at age 4 and competing through college at Clarion University, finishing my college career as a 28x All American (NCAA maximuma) and 9x school record holder. After college, I went on to qualify for the 2016 Olympic Trials, and recently I placed 6th in the 50 free at the 2022 U.S. Open, earning my spot at the 2024 Olympic Trials.
A professional swimmer reigning from Ridgefield, Connecticut. I attended the University of Florida from 2018-2022, and I am currently still training in Gainesville, Florida. I am a middle distance freestyle and individual medley specialist and I have competed at the Tokyo and Paris Olympic Games representing the United States.
Hi, I’m McKenzie!
I’m a four-time Paralympian, seven-time Paralympic Medalist, ten-time World Champion, and two-time World Record Holder in Paralympic Swimming.
Hi! I’m Kern
Hi! I'm Ryan Gareis
Hey there! I'm Simone Charley. I’m originally from Hoover, Alabama, and soccer has been a huge part of my life since I was a kid. I attended Vanderbilt University where I was a dual-sport athlete - playing soccer as well as competing in track and field. After college, I took the leap into professional soccer and reached my dream of playing in the National Women’s Soccer League (NWSL). I signed my first professional contract with the Portland Thorns in 2019 and I currently play for the Orlando Pride.
Best done in-gym for full equipment needs. Otherwise, dumbbells and bands.
As a Faceoff champion, Joe follows this pre-season prep workout to build full-body strength and power for his specialized position.
Warm Up:
Speed Prep:
Power Bracket:
Strength Bracket:
Conditioning: