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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Sep 14 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
9.14.23(Time) Warm-up 3 rounds (not for time) of: 1 min of easy jogging, biking, or rowing 5 pvc pass-throughs 5 band pull-aparts 20 secs of passive bar hang, use a wide grip in order to feel a nice stretch in the lats 5 ring-rows or strict pull-ups 10 sit-ups or hanging knee raises 10 steps of empty barbell overhead lunges 5 tempo front Squats- 5 secs down + 5 secs in the bottom position Conditioning Complete as many rounds as possible in 30 mins of: Air Bike, 600 m 6 Front Squats, 60% 1RM Air Bike, 600 m 9 Strict Knees-to-elbows Air Bike, 600 m 12 Ring Rows Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Cobra Stretch (abs) 1-2 mins Leg Wall Stretch Hold 1-2 mins per side |
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