top of page



Back Squat 5x10

Met Con

3 Rounds

30 Russian twists with weight

20 Dumbbell Front Squats (50/35 lbs)


*sub for HSPU is hand release push-ups

*if you don’t have DBs use the bar or kb for your front squats.

Warmup:4 rds

30 sec cardio

10 squats

10 Abmat

2 wall walks or 5 push-ups

Mobility: chest, couch, dislocates, add

Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

100 views7 comments

Recent Posts

See All

Ardor is Moving!

Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when

Post: Blog2_Post
bottom of page