WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 10 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
High Intensity(Time) Warm-up: 2 rounds not for time of: 500 meter row or 400 meter jog 1x Burgener warm-up with empty bar (45/35 lbs) 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 *After the warm-up start slowly increasing loading until you begin your working set. 3 rounds for time of: 10 Ground-to-Overheads, 95/65 lbs (Clean & Jerk or Power Snatch) Shuttle Run, 200 meters (SPRINT) Accessory Work: For quality: 40 R Pistols 40 L Pistols
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