WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Nov 29 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago) |
Dumb(Time) Warm-up: 2 rounds not for time of: 2 mins of jogging, biking or rowing 7 good mornings 7 ring rows or pull-ups 3 dumbbell deadlifts 2 hang power snatch 2 overhead squats 2 hang snatch Strength: :30 on of reverse curl :30 on of russian twist Rotate for 5 minutes 4 rounds for time of: 25 Dumbbell Deadlifts, 50/35 lbs 12 Dumbbell Front Squats, 50/35 lbs 12 Dumbbell Push Press, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs If no dumbbells then use a barbell for deadlifts, front squats and push press, 95/65 lbs. Do unweighted strict pull-ups. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Chest & Pec Stretch (hands behind) Hold 1-2 mins. Straddle Stretch Hold 1-2 mins. |
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