WOD Blog
Tue, Jun 15 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!

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