WOD Blog
Tue, Oct 15 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!

Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

Rebel Yell Time Warm-up: 2 rounds not for time of: 50 double unders 8 hip & back extensions 5 Wall Squats The Burgener warm-up (With Empty Barbell) 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 Skill: *After the warm-up start slowly increasing loading until you begin your working set. Workout: Overhead Squat 2-2-2-2-2-2-2 (From the rack) Use the heaviest weight you can for each set. Rest as needed between sets. (2-4 Minutes) If unable to Overhead Squat, Front Squat If unable to front squat, back squat 0%   0% 1st 105#  Katie Tue, Oct 15, 2019 Katie 105# Rx