WOD Blog
Wed, Jun 23 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!

Happy Birthday: Scott B

Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (706 days ago)

6-23-21 Time Warm-up 2 rounds, not for time of: 2 mins of rowing, biking, or jogging 10 hip & back extensions 8 pvc pass throughs 5-10 push-ups 10-20 sec handstand hold against wall, or with feet on a box 6 shoulder taps (3 per side) against wall, or with feet on a box 1x Burgener warm-up with empty bar, 45/35 lbs Skill/Strength Windshield Wipers 1x40 1x15-40 reps Workout 6 intervals, each interval for time, of: 6 Squat Snatches, 65% 1RM Handstand Walk, 6 m 18/12 Bike Calories Rest 1:1 up to 1:2 (work:rest) between each interval. 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 Foam Roller (back, lats, etc.) Pec Stretch (laying on side) 1-2 mins per side 0%   0%