WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jun 3 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1958 days ago) |
Schlitz(Time) WARMUP: Foam Roll Jog 400 meters 4 rounds: 30 seconds double unders, or attempts, or singles 30 seconds lunges 10 squats 10 magic mikes 10 banded shoulder pull aparts 20 sec shoulder wall stretch ABS: 4 minutes of work 30 sec superman holds 30 sec hollow holds Move/roll right into next movement SKILL: Ring Muscle Ups -practice false grip -practice kipping on rings -practice pulls to sternum -practice “head butting” /powering through rings WORKOUT: “Schlitz” 4 rounds for time 400 meter run 4 ring muscle ups 40 double unders Scaled: -200 meter run -From knees, banded ring MU, set rings higher and jumping ring MU -If you have double under but are not consistent lower the reps; 80 singles |
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