Outdoor Workout: 9am, 4:30 and 6pm
Warmup:
1 Tailgate Run
Burgener Warmup
Then 3rds
10 squats
10 push-ups
10 abmat
Mobility: spidey, Samson, add, dislocates
Med ball clean prep:
3 deads
3 high pulls (elbows out)
3 transitions
3 med ball cleans
WOD: 20 amrap
400m run
10 med ball cleans
5 med ball thrusters
10 Freedom Twists
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!
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