Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course

CrossFit Georgetown – CrossFit

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Foam Roll: Pecs, Throacic Spine, Scaps

Activation: 1×20 Banded Pull Aparts (red/blue band)



200m Row

10 Push ups

10 Pass Throughs

10 Banded Curls

A1: Bench Press

10-8-6-4-4-8-6-10 reps

increase weight then go back down in weight

Minimal rest between sets (3-4ppl on each bench)

B1: Run the Rack

10 Reps at each weight till failure

Up then back down

Women: 5lbs – 8lbs-10lbs-12-15-20-25

Men: 20-25-30-35-40-45-50-55-60

C1: DB Fly

3×8 increase weight each round

C2: Push-ups

3x max reps till failure


Focus on Shoulders and Quads