WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Oct 1 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
Smile(Time) Warm-up: 4 mins of jogging or rowing followed by… 3 rounds not for time of: 8 jumping air squats 8 stiff legged deadlifts, empty barbell 8 hip & back extensions 8 sit-ups 6 low-ring muscle-ups (use legs) 3 rounds for time of: 20 Deadlifts, 185/135 lbs 15 V-ups 7 Bar Muscle-ups Scaled: 3 rounds for time of: 15 Deadlifts, 115/75 lbs 15 AbMat Sit-ups 7 Ring Rows 7 Bar Dips Bar Dips or Bench Dips Optional: Accessory Work Barbell Glute Bridge 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets. 3x5-10 reps
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