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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 25 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2000 days ago) |
Planting a Rainbow(Weight) Warm-up: 2 rounds not for time of: 50 double unders 10 good mornings 1x Burgener warm-up with empty barbell 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 Strength: Warm up to working weight Workout: 1 Power Snatch, pick load Every 1 min for 30 mins. 60% or higher of 1RM. Optional: Shoulder Press 12-12-12 Stiff Legged Deadlift Use the heaviest weight you can for each set. Rest as needed between sets. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Front Rack Stretch (pvc) 1 min per side. Calves & Foam Rolling
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