WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jul 30 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2023 days ago) |
7-30-21(Time) Warm-up 3 rounds, not for time of: 1 min of rowing, biking, or jogging (increase pace each round) 30 secs of banded marching 10 air squats 10 ring rows 7 hip & back extensions Skill/Strength Complex: Power Cleans, Front Squats, and Shoulder-to-Overheads : 1-1-1 1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ] 1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ] 1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ] Use the heaviest weight you can for each set. Rest 2 mins between sets. Perform the complex 2-3 times. Does NOT need to be unbroken. Workout Each for time: Row: 5x 500 m Rest as needed between efforts |
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