WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Apr 3 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1954 days ago) |
4/3/19(Weight) Warm up: Row 250 meters D/B- high skips D- knee hug/hip opener B- side lunge D/B- duck walk 10 wall squats 10 PVC rig OHS 10 PVC pass throughs Abs Tabata: Up/Down Plank Heel touches Workout: Overhead Squat Athletes choice of the following sets/reps Option 1: 3-4 set of 3-5 reps, rest 2-3 min (for beginners or someone that wants to work on technique/form) Option 2: 4-6 sets of 2-5 repetition, rest 2-3 min (strength-build weight) Option 3: 4-6 sets of 6-10 repetitions, resting 1-2 minutes (high reps) Option 4: 2-3 sets of 10+ repetitions, resting 60-90 seconds between (this is highly sport specific) Cool Down: need more work? 50-100 Slam Balls or banded rig hip stretches and shoulders
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