WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jun 15 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1955 days ago) |
June 15 2021(Time) Warm-up: 2 rounds, not for time of: 50 single unders 10 squats (squat therapy style) (see video below) 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups 10 hip & back extensions 30 secs of banded steps forwards + backwards 5 overhead squats, empty bar (3-5 secs descending, 3-5 secs up) Skill: Overhead Squat 9-7-5-3-1 Use the heaviest weight you can for each set. Rest as needed between sets Workout: 4 rounds for time of: Handstand Hold, 30 secs 30 Jumping Air Squats Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Kneeling Lay Back Hold 1-2 mins Frog Stretch Hold 1-2 mins Lats & Chest Stretch (bar hang) Hold 1-2 mins |
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