WOD Blog
Tue, Jun 8 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 8 2021 Time Warm-up: 2-4 mins of running, biking, or rowing followed by… 2 rounds, not for time of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats (squat therapy style, see video below) 8 hip & back extensions 30 secs of banded marching 5 broad jumps Skill: Back Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Workout: Each for time: Sprint: 5x 50 m Rest as needed between efforts. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Foam Roller (back, lats, etc.) Hamstring Stretch Hold 1-2 mins per side 0%   0%