WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jun 11 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1953 days ago) |
June 11 2021(Time) Warm-up: 2 rounds, not for time of: 2 mins of running, biking, or rowing (increase pace each min) 10 sit-ups, hollow rocks or hanging knee raises 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 30 secs of banded steps forwards + backwards 1x Burgener warm-up with empty bar Skill: For quality: 40 L Pistols 40 R Pistols Workout: Part 1 3 rounds for time of: 15/10 Bike Calories 10 Dumbbell Squats, 50/35 lbs 5 Bar Muscle-ups Rest 5 mins before part 2 Part 2 3 rounds for time of: 12/9 Bike Calories 6 Dumbbell Squats, 50/35 lbs 2 Rope Climbs, 15 ft Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Lats & Chest Stretch (bar hang) Hold 1-2 mins Wall Leg Stretch Hold 1-2 mins per side |
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