WOD Blog
Wed, Jun 9 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!

Happy Birthday: Justin L & Amanda B

Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (706 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 0%   0%