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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Oct 4 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
Mama AKA ...(Rounds) Warm-up: 2 rounds not for time of: 1 min of single unders 10 squats 1x Burgener warm-up with empty bar 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 Skill: Pull Up Practice Push Up Form Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Scaled: Complete as many rounds as possible in 10 mins of: 3 Pull-ups 6 Push-ups 9 Air Squats Optional: Accessory Work Barbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets.
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