MK Queen

Tuesday, February 7WOD Warm-Up: 10 Hamstring Rack Stretch 10 Bird Dog 10 Superman 5 Deep Squat Complex 10 Curtsy Lunge 10 Wall Squat 10 KB Swing 5 Pause Goblet Squat...

Monday, February 6WOD Warm-Up: 10 Pass Thru :30 PVC T-Spine Stretch 5 Up/Down Dog 10 Lat Pull 30 Jumping Jacks 5 DB Strict Press 10 Ring Row 30 Single Unders...

Saturday, February 4WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...

Friday, February 3WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...

Thursday, February 2WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...

Wednesday, February 2WOD Warm-Up: 1:00 Row 1:00 Leg Swings 5 Up/Down Dog 10 Single Leg V-Up 5 Burpee Broad Jump 10 Knee Raise 2x Thru (Empty Bar then Light Weight)...

Tuesday, January 31WOD Warm-Up: 1:00 Bike @ 60% 1:00 Leg Swings :40 Bike @ 75% :40 Box Step Up :20 Bike @ 90% :20 Burpee 10 Spiderman Lunge 10 Bird...

Monday, January 30WOD Warm-Up: 10 Pass Thru :30 PVC T-Spine Stretch 10 Hamstring Rack Stretch 5 Up/Down Dog 10 Lat Pull 5 Hang Muscle Snatch 5 BTN Strict Press 10...

Saturday, January 27WOD Warm-Up: 1:00 Row 1:00 Leg Swings :30 Each x 2 Rounds Singleunder Bootstrapper Spiderman Lunge Air Squat Doubleunder WOD: A) Pause Back Squat 3-3-3-3-3 *15 Min* B)...

Friday, January 26WOD Warm-Up: Rack Hamstring Stretch x 10 2x Thru 3 Up/Down Dog 6 T-Spine Rotation / Side 9 Ring Row 12 Lat Pull 2x Thru 3 Rope Get-Up...