WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 15 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago) |
12.15.2020(Time) Warm Up 3 ROUNDS (6 MINUTE CAP) 24 Jumping Jacks 12 Reverse Lunges 12 Up-Downs 12 Step-ups 12 Wide-Stance Good Mornings Deadlift Day Barbell EMOM 10 Minutes 3 Deadlift Aggresive lift, tempo negative Keep percentages close to 70% OR Dumbbells EMOM 10 Minutes 3 DB Deadlift Jumps Jump as high as you can each rep CONDITIONING Every 4:00 for 20 Minutes 15 Burpees 15 Bear Hug OR Goblet Squats This is our sprint work for the week - Send those burpees and transition to an unbroken set of squats without a thought EXTRA Accumulate 7 Minutes of Plank Holds 15 Minute Time Cap Add weight to low back if you start approaching a 7 minute unbroken set |
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