WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Sep 24 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
Will WOD for Cake(Time) Warm-up: 4 mins of jogging, biking, or rowing, then… 4 rounds not for time of: 5 shoulder pass throughs, pvc pipe 5 toes-to-bars, hanging knee raises or sit-ups 5 ring rows 1 Turkish get-up, right arm - you choose load 1 Turkish get-up, left arm - you choose load Skill/Strength: Birthday Burpees Complete as many rounds as possible in 13 mins of: 9 AbMat Sit-ups 8 Hand Release Push-ups 7 Dumbbell Push Press, 50/35 lbs 6 Ring Rows Shoulder Press 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. 3x7-12 reps
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