WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Apr 23 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago) |
Quick Kettlebell Workout(Time) Warmup: Foam Roll 400 meter row Down-duck walk Back-bear crawl 10 wall facing squats Banded shoulder stretches Abs: Weighted Russian Twist Weighted ab-mat sit ups Strength: Back Squats 5 X 8-10reps Go lighter in weight Workout: Quick Kettlebell Workout 20-16-12-8-4 Goblet Squats (55/35) KB swings (55/35) Cool Down: Max Plank Holds
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