WOD Blog

Thu, Jun 24 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)

6-24-2021


Time
Warm-up

3 rounds, not for time of:
1 min or running, biking, or rowing (increase pace each round)
30 secs of jumping jacks
10 walking lunge steps
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
1-2 Turkish get-up, L arm (you choose the load)
1-2 Turkish get-up, R arm (you choose the load)
7-10 push-ups or knee push-ups

Skill/Strength
Hand Release Push-ups 1x75
1x50-75 reps

Workout
3 rounds for time of:
Row, 1000 m
25 Box Jumps, 24/20 in
15 Ring Dips

Cool Down & Stretching

Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Calves & Foam Rolling

Glute Stretch
Hold 1-2 mins per side

Foam Roller (back, lats, etc.)

Lacrosse Ball Trap Stretch
1-2 mins per side

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