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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jun 18 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2011 days ago) |
June 18 2021(Time) Warm-up: 3 rounds, not for time of: 1-2 mins of jogging, biking, or rowing (increase pace each round) 5 hip & back extensions 5-7 deadlifts, empty/light bar 5-7 hang power cleans, empty/light bar 6-8 front rack lunge steps, empty/light bar 5-7 shoulder press, empty/light bar 5 inchworm push-ups 5-10 hanging knee raises or sit-ups 30 secs of foam rolling for your back/lats Skill: For quality: Double Under Practice, 5-10 mins Workout: Teams of 2 - for time: 90 Hang Power Cleans, 95/65 lbs 90 Push-ups 90 Hanging Knee Raises Run, 800 m *Scale: Push-ups or Knee Push-ups Hanging Knee Raises or Sit-ups Run must be done together. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Hamstring Stretch Hold 1-2 mins per side Pec Stretch (laying on side) 1-2 mins per side Cobra Stretch (abs) 1-2 mins |
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