WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 27 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1972 days ago) |
Russian Roulette(Time) Warm-up: 6 mins of jogging, biking or rowing followed by… 3 rounds not for time of: 20 m high knees 20 m butt kicks 8 steps, walking lunges 8 lateral lunges (3 per side) 30 secs of biking, rowing or running (increase pace each round) Each for time: Run: 7x 200 m Rest 3 mins between efforts. Optional Accessory Work: Landmine Twist 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. 3x8-12 reps Or For quality: Candlestick Conditioning, 10 mins Spend 5-10 mins at whichever step in the progression is appropriate for you. Or Overhead Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. 3x 100 ft Use 2 dumbbells/kettlebells or 1 barbell. You choose the load.
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