WOD Blog

Thu, Jul 1 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)

07-01-2021


Time
Warm-up

3 rounds, not for time of:
1 min of jogging, biking, or rowing (increase pace each round)
20 jumping jacks
10 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
5-10 strict press or push press, empty bar

Skill/Strength
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set

3x8-12 reps for each exercise

Workout
Part 1
3 rounds for time of:
20/15 Bike Calories
10 Strict Handstand Push-ups

Rest 3 mins before part 2...

Part 2
3 rounds for time of:
20/15 Bike Calories
7 Kipping Handstand Push-ups

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