Friday, March 23, 2018

18.5 Warm-Up
~10 mins:

Shoulder Mobilization
- Roll out T-Spine, Delts, Triceps, Biceps, Lats
- LAX ball Pec minor, Rhomboids, Traps (low/moderate pressure)

Toes on box C2B practice
- Use toe assist while standing on box to do full-range C2B movements
- Focus on activation of "Pull" muscles (Biceps, Lats, Rhomboids, etc)

Thoracic extension
- Over foam roller, medball, etc.

General Warm-Up
- Whatever else you want to do to get your body moving
- 18.4 is a "nose to the grindstone" workout -- Do not over work yourself during your warm-up
- Emphasis should be on elevating Heart Rate and warming up squat muscles

10 mins C2B or Thruster Practice

* If no practice needed, use this time to do aditional mobility or work on another skill of your choosing

3 Rounds:
* 12 GHD Situp
* 12 sumo deadlift
* 12 kb swings
400m Run

* Can be done in any order

Tuesday, March 20, 2018

Hello Homies,

We need your help! We just found out about an awesome business award we would like to win. All you need to do to help us reach that goal is go to:

and nominate us for the New Business of the Year (open to businesses open for less than 3 years). The information you need is:

  • Name of Business-CrossFit Homeward
  • Email-
  • Phone Number- (919)801-4348
  • In your own words why you are voting for CF Homeward.

Submissions are due by March 22.

Thank you for all of your help!!


3 Rounds:
8/8 KB Pull Through
4/4 High Sit

Back Squat 3 x 3 @ 80%

AMRAP 15 mins
15 Power Snatch
15 Burpees
15 OHS
10 Burpees
15 Front Squats
5 Burpees
60 Double Unders

Monday, March 19, 2018

Time Cap 15 mins:
30 TGU
- Light and constant movement
15 TGU - Heavy w/long rests

10 Rounds (15 min cap):
1 MU (3 C2B Pullups)*
3 Curtis P's (1 Curtis P=1 Clean, 1 FR Lunge ea Leg, 1 Push Press)
7 Heavy and High Wall Balls

Recover to 80% before completing.
May stay after class to complete.
Must be done before next class begins metcon.

Shoulder Press 3 x 3 @ 80%


*For speed purposes, scaling option is C2B only. Use band if unable to get full C2B. If C2B is easy but MU is not yet possible, aim for bellybutton-to-bar.

Friday, March 16, 2018

18.4 Warm-Up

Include running drills in your general warm-up, then:

2 Rounds:
4 Jefferson Curls
4/4 Straigh leg lowers
4/4 Hammer Nail Glute mobilization

2 Rounds:
6-10 Hollow Rocks
20-60 DU

2 Rounds:
6 Cat-Cow
6 Wall Slides (Scapular or Serratus)
6 Barbell Snatches (empty Bar)

Warm up to sprint speed, then:

2 Rounds:
Sprint 200m
Rest as needed b/n

Rest as needed

15 mins of Handstand walk or HSPU practice

Front Squat
Burpee Box Jump

Immediate Cashout:
Non-CF OPEN : 30 Ring Dips (Adv. Weighted)

CF OPEN: 30 V-Ups