WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Wed, Jun 16 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
June 16 2021(Time) Warm-up: 4 rounds, not for time of: 1 min of jogging, biking or rowing (increase pace each round) 5 shoulder pass throughs, pvc pipe 7 overhead squats, pvc pipe or empty bar 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 Skill: Hollow Rocks 1x70 1x30-70 reps Complete in as few sets as possible. Log Result Workout: 3 rounds for time of: Run, 800 m Dumbbell Front Rack Lunge, 50/35 lbs, 20 m 20 Pull-ups Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Straddle Stretch Hold 1-2 mins Chest & Pec Stretch (hands behind) Hold 1-2 mins Calves & Foam Rolling
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