Workout of the Day

2/12/20

AnnouncementsOut Of the BOX event for Kids Food Basket on March 1st from 2p to 4p @ Grand Rapids Christian HS Quest Center. Details on events page and Sign up required. Ck it out on Facebook...if you can't let a Coach know and we'll get you the link..drinks and food...

2/11/20

AnnouncementsOut Of the BOX event for Kids Food Basket on March 1st from 2p to 4p @ Grand Rapids Christian HS Quest Center. Details on events page and Sign up required. Ck it out on Facebook...if you can't let a Coach know and we'll get you the link..drinks and food...

2/10/20

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat helps you keep rep count during a workout? How does this benefit you?Warm-up (No Measure)x3 5/leg shrimp squat or reverse lunge 10 box dips 10 ring rows + 1min/side: Pigeon KB Dorsiflexion 1min: Banded child's...

W 2/9/20

FrictionCrossFit - CrossFitView Public WhiteboardQODSing song sunday!!Warm-upCatalyst Warm up + x3 10/side donkey kicks 10/side fire hydrants 10 scap push ups 10 scap ring rows + 1:00/side three part banded hamstring stretch twisted cross (on stomach) lat smash quad...

Off 2/8/20

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is one monument you'd want to see in person?Warm-upSharks and minnows + Dynamic (5:00) Dynamic ladders (8:00) + 1:00/side samson stretch standing splits (left, right, center) banded OH + 1:00 ring shoulder...

WGM 2/7/20

FrictionCrossFit - CrossFitView Public WhiteboardQODBright spot Friday :)Warm-up3 min. cardio (same as WOD) + x2 20 ring rows 20 air squats 10 PVC pass throughs + 1:00/side worlds greatest stretch banded front rack + 1:00 banded childs pose worlds greatest stretch...