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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 30 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
Can't Touch This(Time) Warm-up: 2 rounds not for time of: 3 mins of jogging or rowing 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 overhead squat 3-5 reps of hang power snatch 3-5 reps of hang squat snatch 3-5 reps of squat snatch *After the warm-up start slowly increasing loading until you begin your working set. 15-12-9 reps, for time of: Hang Power Clean, pick load Overhead Squat, 60% 1RM *Use 60% 1RM overhead squat for both movements. Optional: Accessory Work Weighted Walking Lunge 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. 3x 20-30 m
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