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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Oct 15 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1977 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
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