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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Oct 9 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
10.9.23(Time) Warm-up 2-4 mins of jogging, biking, or rowing -- then -- 3 rounds, not for time of: 30 secs of foam roller of lats and low back 30 secs of banded side steps 7 hip & back extensions 6 steps walking lunge with bar overhead in press width grip 5 front squats, empty bar Strength 5:00 Double UNDER practice Warm up to working weight Conditioning 2 rounds for time of: 50 Double Unders 25 Hang Power Cleans, 95/65 lbs 50 Double Unders 25 Push Press, 95/65 lbs 50 Double Unders 25 Burpees REST 5 MINUTES 2 rounds for time of: 25 Strict Pull-ups 25 Strict Handstand Push-ups |
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