WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Wed, Jul 14 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
The Ghost(Time) Warm-up 3 mins of easy jogging, rowing or biking followed by… 3 rounds, not for time of: 30 secs of jumping jacks 8 shoulder pass throughs, pvc pipe 15 Russian kettlebell swings (light, you choose load) 10-15 ring rows 10 walking lunge steps 5 inchworm push-ups Skill/Strength Hand Release Push-ups 1x75 Workout 6 rounds, 1 min per station, for max reps of: Row Calorie Burpee Double Under Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
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