WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jun 22 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2011 days ago) |
6-22-21(Time) Warm-up 3-5 mins of easy jogging, biking, or rowing followed by… 3 rounds, not for time of: 100 m shuttle jog (2x 50 m, increase speed each round) 15 m high knees 15 m butt kicks 10 steps, walking lunges 30 secs of banded marching 1 min of rest Skill/Strength Farmers Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Specify distance in notes. 3x 30-100 m Workout 3 rounds for time of: 21 Deadlifts, 185/135 lbs 7 Overhead Squats, 185/135 lbs Cool Down & Stretching Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Straddle Stretch Hold 1-2 mins Calves & Foam Rolling
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