WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Thu, Jul 8 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
7-8-2021(Rounds) Warm-up 3 rounds, not for time of: 1 min of jogging, biking, or rowing (increase pace each round) 8 jumping air squats 5 shoulder pass throughs, pvc pipe 8 steps overhead walking lunge, pvc pipe or empty bar 8 push press, pvc pipe or empty bar 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows, pull-ups, or low-ring muscle-ups Skill/Strength Strict Ring Dips 4x10 Windshield Wipers 1x40 Rest as needed between sets. Workout Complete as many rounds as possible in 15 mins of: 12 Wall Balls, 20/14 lbs 8 Dumbbell Box Step-ups, pick load, 24/20 in 2 Rope Climbs, 15 ft
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