WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, May 29 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1957 days ago) |
Shoulder workout(Time) Warm up: Foam Roll 500 meter row Arm Circles Opposite arm windmills 30 sec wall stretch 2X 10 air squats 5 lat pulls 4 corners--->Frog leap to each station Start at rig 10 hanging knee raises 10 med ball cleans 10 slam balls 10 dumbbell thrusters Abs: 8 Mintues 45 Sec of Work 15 sec rest Single leg lift crunch Russian Twist Rotating side Plank Spiderman each leg to Downward Dog Workout: Shoulder Work EMOM 5 minutes 10-12 Seated dumbbell presses Rest 2 minutes EMOM 5 minutes 10 Shoulder press Rest 2 mintues EMOM 5 minutes 10 Thrusters |
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