WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Dec 23 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1986 days ago) |
Blue Monday(Weight) Warm-up: 2 rounds not for time of: 1 min of jogging, biking, or rowing (increase pace each min) 8 hip extensions 10 squats 1x Burgener warm-up with empty bar, 45/35 The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of snatch land 3-5 reps of snatch drop 3-5 reps of hang power snatch Strength: Warm up to working weight (75% of 1 RM) Workout: 1 Hang Squat Snatch, pick load Every 1 min for 30 mins. *3 sec pause at the bottom Optional: Bulgarian Split Squat 10-10-10 Use the heaviest weight you can for each set. Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Pigeon Hold 1-2 mins per side.. Foam Roller (back, etc.) |
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