WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Dec 11 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1991 days ago) |
Undone(Time) Warm-up: 5 rounds not for time of: 1 min of jogging, biking or rowing (increase pace each round) 3 knees-to-elbows, hanging knee raises or sit-ups 3 pull-ups or ring rows (pull-ups strict if possible, kip if necessary) Skill: Rope climb practice 2 rounds for time of: Run, 800 m 30 V-ups 8 Rope Climbs, 15 ft Replace run with 1000m Row or 5 minute bike Pull ups or ring rows for scale Optional: Barbell Bent Over Row 8-8-8-8-8 Use the heaviest weight you can for each set. Single Arm Dumbbell Row 12-12-12-12 Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Single leg saddle Hold 1-2 mins. Chest & Pec Stretch (hands behind) Hold 1-2 mins.
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