WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Sep 26 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
Desperado(Time) Warm-up: 2 rounds not for time of: 2 mins of jogging, biking, or rowing (increase pace each min) 12 hip & back extensions 10 squats 7-10 ring rows or pull-ups 1x Burgener warm-up with empty bar (45/35 lbs) (see video & article link below) 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 For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups 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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