Hub City CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds:

10 PVC Pass Thru’s

10 PVC Shoulder Opener

10 Band Pull Aparts

10 Windmills

Run 500 M

3 Rounds:

10 Deadlift

10 Hang Clean

10 Front Squat

10 Shoulder Press

10 Good Mornings


Clean Complex

All 3 (without dropping the bar)

1 high hang squat clean

1 hang squat clean

1 squat clean

Shoulder Press (5x5x5x5x5)

Overhead Squat (5x5x5x5x5)


“Champion” (Time)

30 Min Time Cap⁣⁣

2 Rounds:⁣⁣

25 Handstand Push Ups⁣⁣

20 Deadlifts⁣⁣ 135/95

15 Over Head Squat 135/95⁣⁣

10 Burpee Box Jump Overs⁣⁣

800 M Run⁣⁣
For Becky Conzelman of Faith RXD.

Late last night (3/28/2019) she had a bad headache, vomited, and immediately went to the hospital by ambulance in Naples, FL where she was on a girls trip with her daughter. Doctors found an aneurysm bled into her brain and had to conduct surgery for several hours. The surgery was successful in several ways so we are hoping for God’s best, and praying for full recovery. ⁣


Warm-up (No Measure)

Rig Tricep Stretch

Childs Pose

Couch Stretch

Calf Stretch