WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jan 27 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago) |
Fortitude(Time) Warm up: 3 rounds: 40 double unders or singles 10 air squats 10 empty bar deadlifts 10 empty bar rows or use db 8 push ups 8 runners lunges Strength/skill: With partner complete 800 meter row (warm up) 5 burpees Workout: For 30 min EMOM Even Min-Cal Row 15/12 Odd Min- 15 Burpees Scaling: These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout. |
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