WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jul 10 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2005 days ago) |
San Fran Crippler(Time) WARMUP: 200 meter jog D-Toy soldier 5 hand release push ups B-quad pulls 10 squats D-world’s greatest stretch 5 magic mikes 30 seconds wall stretch each arm 30 sec rig squat holds Leg swings ABS: 8 min work - 45 sec on 15 sec rest Aquamans Hollow rocks SKILL/STRENGTH: SQUATS 5 min EMOM 20 Air squats 5 min EMOM 10 box step ups with dumbbells 5 min EMOM 10 goblet squats (55/35) WORKOUT: “SAN FRAN CRIPPLER” 30 Back Squats RX bodyweight, SCALED pick a manageable heavy weight 1,000 meter row
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