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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Apr 9 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1953 days ago) |
April 9, 2019(Time) WARMUP: Jump Rope 2 min Foam Roll Down- samson stretch Back- spiderman 10 magic mikes 10 squat with pause at bottom and push knees out for stretch ABS Tabata: L-leg raises from rig (knee raises) (no kip) Ab mat sit ups SKILL: Handstand work Rx'd work: 5x20sec frog stand holds - try straight arm (working balance on hands) accumulate 2 minute handstand hold - belly to wall 2x30 shifts from right to left - back to wall 4 min - tabata hollow rocks (in straight/hollow body position) Scaled work: 5x20sec frog stand holds - bent arm (working balance on hands) accumulate 2min of handstand hold with one leg on box and one leg in air straight up 2x30 shifts from right to left side - legs on box 4 min - tabata hollow rocks (in tuck position) **work slow, making sure you shift weight over the dominant shoulder Workout: “Everest” 21-15-9 Back squat (315/225) Handstand Push Ups (pike push ups on box, seated dumbbell push press) Cool Down: Scorpions Child’s pose Couch Stretch
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