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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 17 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
11172021(Rounds) Warm Up 500m Row 10 Leg Swings (S/S, F/B) 10 Air Squats 10 Shoulder Dislocates 10 Ring Rows 10 Push Press 10 Hollow Rocks 10 Hip Raises 10 Knees to Elbow 5 Toe to Bar 5 Dips Stretch: Pigeon Pose 2:00 a Side :30 Hold Rig Chest Stretch (Each Side) Strength Part 1 Front Squat 2x 5 *2 sec down, 2 sec bottom hold, 1 sec up, no pause at top. Part 2 Front Squats 2 sets of 1+1/4 Front Squat x 5 reps *1+1/4 means you will go down to the bottom of the front squat, come up to 1/4 then go back down to the bottom, then stand all the way up. Workout 20min AMRAP 15 Cal Row 12 T2B 9 Push Press 155/105 *Find a barbell weight that allows you to complete the reps unbroken. |
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