WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 13 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1990 days ago) |
Crystal Lake(Weight) Warm-up: 5 mins of jogging, biking, or rowing followed by… 3 rounds not for time of: 5 back extensions 15 russian kettlebell swings, 53/35 5 hang power cleans, empty barbell 5 front squats, empty barbell Strength: Warm up to working weight Hang Power Clean 2-2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Optional: For quality: 40 Dips Ring Dips, Bar Dips or Bench Dips Barbell Glute Bridge 10-10-10 Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Lacrosse Ball Trap Stretch 1-2 mins per side. Straddle Stretch Hold 1-2 mins. |
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