WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 23 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
Diamonds Are Forever(Time) Warm-up: 2 rounds not for time of: 50 double unders 1 min of running, jogging or rowing 10 hip & back extensions 1x Burgener warm-up with empty bar (45/35 lbs) The Burgener warm-up consists of the following: 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 7 rounds for time of: Run, 400 m 3 Power Snatches, 75% 1RM Scaled: 4 rounds for time of: Run, 2 mins 4 Power Snatches, 55% 1RM Run, jog or walk.
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