WOD Blog
Fri, Jun 4 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!: We’re adding new class times beginning in November! Come meet Heath. He will be running our 9am classes on Tuesdays and Fridays and would like to introduce himself with a friendly FREE workout Saturday, October 23rd from 9:00 to 10:30. Come see what the gym is about!

Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

June 4 2021 Time Warm-up: 2 rounds, not for time of: 2 mins of rowing, biking, or jogging 30 secs of banded marching 10 hip & back extensions 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows, pull-ups, or low-ring muscle-ups 1x Burgener warm-up with empty bar, 45/35 lbs (see video below) The Burgener warm-up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug + pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance, bar at the high hang 3-5 reps of dip, drive + pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Skill: Barbell Bent Over Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets Workout: RX'd - CrossFit Games Open 14.4 CrossFit Games Open 14.4 Complete as many rounds as possible in 14 mins of: 60 Row Calories 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups 0%   0%