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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 27 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1984 days ago) |
Jolly(Weight) Warm-up: 2 rounds not for time of: 50 double unders 10 hip extensions (45/35) 1x The Burgener warm-up variation consists of the following: 4 reps of down & up 4 reps of dip, shrug, elbows high & outside 4 reps of muscle snatch 4 reps of snatch land 4 reps of overhead squat 4 reps of hang power snatch 4 reps of hang squat snatch 4 reps of squat snatch Strength: Warm up to working weight (85% or higher of 1 RM) Front Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Couch Stretch Hold 1-2 mins per side. Front Rack Stretch (pvc) 1 min per side.
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