WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 20 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
Mountain Mix(Time) Warm-up: 4 rounds not for time of: 40 single unders 8 stiff legged deadlifts, empty/light barbell 8 hang power cleans, empty/light barbell 8 bent over rows, empty/light barbell 8 push press, empty/light barbell 5 hip & back extensions 5 toes-to-bars, hanging knee raises or sit-ups 1 Turkish get-up, right arm - you choose load 1 Turkish get-up, left arm - you choose load Skill/Strength: Warm up to working weight for the deadlift - choose a weight for your team. One barbell per team. Teams of 2 42-30-18 reps, for time of: Deadlift, 225/155 lbs Dumbbell Hang Power Clean, 50/35 lbs *If only one in class Solo: 21-15-9 reps, for time of: Deadlift, 225/155 lbs Dumbbell Hang Power Clean, 50/35 lbs Optional Accessory Work: One Arm Dumbbell Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. 3-4x8-12 reps per arm
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