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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Apr 12 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago) |
April 12, 2019(Time) WARMUP: 3 rounds 10 KB swings 10 Goblet squats 5 KB Push ups with row (doing push ups on kettlebell) then do: Neck circles Arm circles Trunk circles Down- samson stretch Back- spiderman ABS: Ab Ripper! 25 of each movement In outs Bicycles (25 forward & 25 backward) Crunchy frog Straddle sit-ups Scissors Hip rock n raise Pulse ups V-up roll-up Oblique v-up (25 each side) Leg Climbs Russian Twists (50 total) Aim for 25 min WORKOUT: “Ivan the Terrible” 5 rounds for time 90 second jump rope (double unders if you can) 50-40-30-20-10 Lunges (challenge make them jumping!) Push-ups Sit-ups (challenge GHD sit-ups) **To clarify this is done 1st round 90 sec jump rope then 50 lunges, 50 push-ups, 50 sit-ups, then 2nd round 90 sec jump rope then 40 lunges, 40 push-ups, 40 sit-ups, etc. |
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