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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 15 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago) |
11152023(Reps) Warm-up EMOM 9’, if comfortable, increase the pace set after set (3 sets total) Min.1: 30-40 seconds of biking, jogging or rowing Min.2: 30-40 seconds of Abmat sit-ups Min.3: 30-40 seconds of walking push-ups (round1), down & up (round 2), no-jump burpees (round 3) Skill For quality: Plank Hold, 5 mins Workout 4 rounds, 1 min per station, for max reps of: Burpee Rest 1 min Hollow Rock Rest 1 min Air Bike Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. |
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