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Til Tuesday!

warmup: 3rds

10 squats

10 hip extensions

10 explosive hip extensions


push-up to down dog (10)



strength: 3rds

2:00 minutes of deadlifts. (Think lots of reps) good form.if you are using DBs remember, go to mid shin. rest 4 minutes between sets

met con: amrap 15

20 dB or barbell snatches

10 burpees

20 v-ups

10 burpees

*if you don’t have any weights try and find something heavy and pick that up 20 times instead of the snatches. (Ex: backpack with books, pick that up overhead)

if you want a supplementary core workout please message me through the What’s App and I’ll send you the video.

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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!

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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



Dead lift - 5x10@235# 15min AMRAP - 3.5 rds with 40#DB snatches

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