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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Sep 12 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1978 days ago) |
Strong Like Bull(Weight) Warm-up: 2 rounds not for time of: 400 m rowing or jogging 12 hip & back extensions 1x Burgener warm-up with empty bar (45/35) 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 snatch drop 3-5 reps of hang power snatch Workout Warm up to working weight and then start sets Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per set Push Jerk 5-5-5-5-5, using heaviest weight per set Shoot for 60-75% working on each set Rest 2-3 mins The weight should stay the same throughout.
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