WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Aug 19 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1982 days ago) |
Melissa's Workout(Time) WARMUP: Foam Roll D-High Knees B-Butt Kicks D-Knee Hugs B-Quad stretch D-Inchworm B-Toy Soldier 10 Worlds Greatest Stretch 10 PVC Pass Throughs 10 PVC Around the World SKILL/STRENGTH: “Snatch” Barbell Warmup for Snatch -dip drive -drip elbows high -muscle snatch -hang power snatch -overhead squat -full squat snatch **Work with low weight with good form WOD: “Melissa’s workout” Buy in: 500 meter row/run 50 Air squat 40 Ring rows 30 Wall balls 20 Weighted Russian twists 10 Dumbbell curls Buy out: 500 meter row/run
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