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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Thu, Apr 7 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
040722(Time) Warm Up 5:00 Cardio D- Knee Hug B- Glute Table Top D- Quad Pulls B- Single Leg Hamstring Stretch (Heel on Ground) B- Bird Dip D- High Knees B- High Knee Skip 10 Lunges 10 Donkey Kicks 10 Mountain Climbers 10 Iron Cross 10 Leg Swings (Forward/Lateral) D- Worlds Greatest Stretch 10 Kip swings 10 Push Ups 5 Dead Hangs Conditioning Five 3-minute rounds of: Run 200 meters with a medicine ball Max reps wall-ball shots Rest 1 min. between rounds. Run should be completed in 90s or less to allow for 90s of wall balls Choose a medicine ball and target that will allow for large sets
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