Friday 8/15/2025
Latest Blog
https://crossfitfullarmor.com/blog/crossfit-in-raleigh-why-its-a-lifelong-journey-not-just-a-workout
Scripture
“Being strengthened with all power, according to his glorious might, for all endurance and patience with joy;”
- Colossians 1:11
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time
100 double unders
20 alternating single leg goblet squats (25/35Ibs)
80 double unders
20 alternating single leg goblet squats
60 double unders
20 alternating single leg goblet squats
40 double under
20 alternating single leg goblet squats
20 double unders
20 alternating single leg goblet squats
Notes
Double unders: Scale to single unders. Single leg goblet squats: reduce load and/or modify depth
Foundational Work
3x10 barbell good mornings
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
1-3 side elevated childs pose
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Fall Community Workout: TBA