WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Dec 16 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
SOS(Time) Warm-up: 3 rounds not for time of: 30 single unders 7 wall squats 7 pass throughs with pvc pipe 7 toes-to-bars, knees-to-elbows or sit-ups 7 good mornings 5 overhead squats, empty barbell (3 secs descending + 3 secs up) Strength: Warm up to working weight (75% of 1RM) Workout: 7 rounds for quality of: 3 Overhead Squats (75% 1RM) 9 Strict Pull-ups Scaled: 7 rounds for quality of: 3 Overhead Squats, 60% 1RM 7 Ring Rows Substitute front squats or back squats if necessary. Optional: Bulgarian Split Squat 10-10-10 Use the heaviest weight you can for each set. Pigeon Hold 1-2 mins per side.. Foam Roller (back, etc.) |
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