Latest Workouts

16 Min
ROM Nap

This is a great day to test your ability to fall asleep in the pose. Settle in with just two poses for your glutes, hamstrings, IT band, lower back, and QLT.

  • Single Leg with QLT
  • Pigeon
  • Breath Work
18 Min
It’s In the Details

This ROMWOD will help you pay attention to some of those little areas that can make all the difference in how you feel and perform. Your ROM will include, knees, spine, achilles, ankles. calves, groin, glutes, hamstrings, hips, quads, and shoulders.

  • Standing Straddle
  • Twisted Cross
  • Thread the Needle
  • Child’s Pose
  • Low Dragon
  • Toe Saddle
  • Archer in Saddle
  • Breath Work
17 Min
Kit and Caboodle

That's right, this routine has it all! Stretches today will hit your glutes, groin, hamstrings, hips, upper and lower back, quads, and shoulders.

  • Single Leg Stretch
  • Seated Straddle
  • Saddle
  • Puppy Dog
  • Child’s Pose with Shoulders
14 Min
Big Picture

There's a full body routine in store for you today with stretches for your spine. calves, glutes, hamstrings. hips. IT band, upper and lower back, and shoulders.

  • Standing Straddle
  • Single Leg Stretch
  • Cross Shin
  • Puppy Dog
17 Min
Accomplished

Get down on your ROMWOD mat and don't plan on getting up any time soon. Lots of supine work will leave you feeling challenged and accomplished and ready for anything and breathing work at the end will help you finish your ROMWOD. Your groin, glutes, hamstrings, hips, IT band, and spine are today's focus.

  • Lizard
  • Twisted Lizard
  • Lizard
  • Twisted Lizard
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Breathing Work
15 Min
Focus and Patience

While we have a stretch routine for your whole body in store today, we are spending the majority of the time in a seated straddle. Get ready for this challenge to your focus, patience, and flexibility!

  • Seated Forward Fold
  • Bound Angle
  • Seated Straddle
  • Archer in Saddle
20 Min
The Key

Today we are showing your back and your shoulders a ton of love with a little lower body to round out this ROMWOD. Settle in and take care of these key areas.

  • Child’s Pose with Shoulders
  • Thread the Needle
  • Puppy Dog
  • Saddle with Reverse Shoulders
  • Seated Cross Shin
  • Supine Twist
17 Min
Small Things Add Up

Today we get to spend some time on the small things; wrists, ankles, calves, and achilles. Then we will spend time on the hips, quads, groin, glutes, shoulders, and upper back.

  • Low Dragon
  • Wrists
  • Eagle in Saddle
  • Archer in Saddle
  • Fragon
18 Min
Primed

After your first round of this ROMWOD you will be primed for your second pass through. See how deep you can get into today's poses for your knees, ankles, groin, glutes, hips, IT band, and quads.

  • Saddle
  • Frog
  • Pigeon
  • Saddle
  • Frog
  • Pigeon
18 Min
Let’s Roll

Let's roll with a series os stretches for your spine, QLT, groin, glutes, hips, shoulders, upper and lower back. This ROMWOD has everything you need to keep you rolling through your training.

  • Dragon
  • Half Seated Frog with QLT
  • Twisted Cross
  • Puppy Dog
16 Min
“Serious” Stretching

Filmed on location at Crossfit CDR Redlands, this routine will hit all your problem areas: hips, hams, shoulders, and lower back. Spend some time during this one to contemplate what goes through Jacob Heighes' mind and marvel at his skills in pose modification!

  • Puppy Dog
  • Downward Dog
  • Standing Forward Fold with Shoulders
  • Downward Dog
  • Pigeon
  • Seated Straddle
19 Min
Today and Every Day

Join us in stretching out your hamstrings, hips, IT band, quads, and shoulders in today's ROMWOD routine.

  • Dragon
  • Twisted Lizard
  • Child’s Pose with Shoulders
  • Half Saddle
  • Child’s Pose with Shoulders
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