WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Sep 18 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
Smokey(Weight) Warm-up: 8 mins of running, biking or rowing, followed by… 2 rounds not for time of: Down - high knees Back - 8 lateral lunges (4 per side) Down - butt kicks 8 wall squats 8-12 hip & back extensions 8 broad jumps Skill: Kettlebell squat - Stay in the bottom of a squat for as long as possible. Who can hold it the longest? Workout: Back Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets. Use the loading you will use for 10 reps across all sets.
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