WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 3 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
Pine Sol(Time) Warm-up: 5 mins of jogging or rowing followed by… 3 rounds not for time of: 5 hip & back extensions 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 front squats, empty barbell 5 shoulder press, empty barbell Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Optional: Accessory Work Shoulder Press 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. |
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