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

101 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


Did a two mile run 1.5 walk. 36 min


CrossFit Ardor
CrossFit Ardor
May 11, 2020

Afternoon cardio 5000m 18:56


Dawn Lataille
Dawn Lataille
May 11, 2020

Back squats Hoping to get to 118, lower back said be happy with 108😊 Twists 8 lb ball 20lb DBs for squats HSPU (modified with mats) 12ish minutes??


CrossFit Ardor
CrossFit Ardor
May 11, 2020

Back Squats from the floor. 135,155,165,175,185 Met Con: 9:45 20lb med ball 50 lb DBs HSPU


Back squats 5x10. 40 lb bag of pellets. 😂 Metcon 6:00 min Twists 10lb Front squat 35kb 10hr push ups x3rd

Post: Blog2_Post
bottom of page