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

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719-486-0517
615 Hwy 24 South
Unit D
Leadville, CO 80461 (view larger map)