WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jun 9 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2013 days ago) |
June 9 2021(Time) Warm-up: 3 rounds, not for time of: 1 min of jogging, biking, or rowing (increase pace each round) 30 secs of jumping jacks 7-10 shoulder pass throughs, pvc pipe 10-15 band pull aparts 5 inchworm push-ups 2 Turkish get-ups, R arm (you choose load) 2 Turkish get-ups, L arm (you choose load Skill: Sotts Press 8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. Workout: 4 intervals, each interval for time, of: Overhead Lunge, 115/75 lbs, 15 m Run, 400 m Rest 1:2 up to 1:3 (work:rest) between each interval. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Lacrosse Ball Trap Stretch 1-2 mins per side Pec Stretch (laying on side) 1-2 mins per side Chest & Pec Stretch (hands behind) Hold 1-2 mins |
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