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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 9 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1977 days ago) |
“A Whole Lotta Lungs”(Rounds) Warm-up: 500 meter row 4 rounds, not for time of: Down - high knees Back - butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 3 pull ups/ring rows The Burgener warm-up: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of snatch land 3-5 reps of overhead squat 3-5 reps of hang power snatch 3-5 reps of hang squat snatch 3-5 reps of squat snatch 6 rounds, each round for time, of: 10/7 Row Calories 10 Power Snatches, 95/65 lbs 10 Pull-ups 10/7 Row Calories Rest 3 mins between each round. Scaled: 4 rounds: 10/7 Row Calories 10 Power Snatches, 65/45 lbs 10 Pull-ups or Ring Rows 10/7 Row Calories Rest 3 mins between each round |
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