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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jun 8 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2013 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 |
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