“If you wouldn’t write it and sign it, don’t say it.” -Earl Wilson

 Memorial Day Weekend Schedule
Friday, May 26th – All Classes Scheduled
Saturday, May 27th9 AM Partner Workout
Sunday, May 28th – Closed
Memorial Day – Monday, May 29th  – 9 AM Group Workout

This translates to all the movements of CrossFit and body control in general. If you can have a “hollow” body you are both bracing for safety, but also for power! Start with an easier progression and work to the harder ones!


Programming Intent:  Work the power cleans, technique is better than numbers on the board, move well, then move up! The workout is similar to recovery since there is cardio pieces that will just get you moving. The Hollow Rocks teach you how to brace down the abs and spine for any kind of movement and the jumping squats for a little spicy factor.

Spend 15 minutes establishing a heavy 2 repetition Power Clean


Complete as many rounds as possible in 10 minutes of,

200m Run
25 Hollow Rocks, Weighted 20/14

directly into

Complete as many rounds as possible in 10 minutes of,
250m Row
20 Jumping Squats onto a 45# plate

Take Another Step In The Right Direction

If you are looking to go the extra step and work on Nutrition, Movement Specific Progressions, Get Even Stronger, or Simply Work On Mobility/Pain Free Movement, book a Skill Session with a Coach! It’s $30 and you get 1 on 1 attention + homework to progress towards a Better you.

CrossFit Proper

 Weight Loss Corona/CrossFit Gym Corona/Personal Training Corona/Strength and Conditioning Corona/Gym In Corona

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