WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Dec 4 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1995 days ago) |
Speal(Time) Warm-up: 2 mins of jogging, biking or rowing followed by… 2 rounds not for time of: 8 jumping air squats 8 stiff-legged deadlifts, empty barbell 8 bent over rows, empty barbell 6 back extensions 4 broad jumps 10 leg swings Skill: :30 on of plank hold :30 on of flutter kicks for 5 minutes 5 rounds for time of: 15 Kettlebell Swings (70/53) 15 Burpees Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Pec Stretch (laying on side) Hold 1-2 mins per side. Pigeon Hold 1-2 mins per side.
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