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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Fri, Jan 24 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
Gymnastics Mood(Time) Warm up: 4 minutes biking or rowing (increase intensity and pace each min) 2 rounds: 10 Wall squats 10 rows (empty bar) 10 Shoulder press (empty bar) 5 Scap pulls 5 kips 5 knees to elbow Strength/Skill: go over ring muscle up progression athletes find scale for muscle up demo toes through rings find scale 5 box step ups 5 box jumps Workout: 3 Rounds for Time: 12 box jumps overs 10 toes through rings 8 ring muscle ups scaling: box step over, knees to elbows on rings, low ring muscle ups or jumping ring muscle ups Accessory work: 50 GHD sit ups
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