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I command you to grow!

Strength: 5x10

*pull-ups, bent rows (barbell or DBs).

*hit pull-ups if you have that available if not bent rows.


100 bicep curls

100 dips or skull crushers

*everytime you break complete max rep


Warmup: 3rds

10 slow knee to elbows

5 strict burpees

5 walkout push-ups

Mobility: overhead wall, chest, child

After: complete the AB work below.

3 rounds

10 butterfly’s

10 reverse hip thrusts

10 bicycles

10 v-ups

30 sec side bridge per side

30 sec plank

10 opposite arm-leg Superman

10 opposite arm-leg bird dogs

*focus on moving slow and controlled also your breathing!

*if you want video demos let me know!

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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


Anthony Sattler
Anthony Sattler
Apr 01, 2020

100 bicep curls.... YES please 💪👊 Pow!!!


CrossFit Ardor
CrossFit Ardor
Mar 31, 2020


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