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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 1 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago) |
12012023(Weight) Warm-up 3-5 minutes of jogging, biking, or rowing followed by… 3 Rounds, not for time of: 5-7 Hip & Back Extensions 5-7 Deadlifts, empty/light barbell 5-7 Hang Power Cleans, empty/light barbell 5-7 Front Squats, empty/light barbell 5-7 Shoulder Press, empty/light barbell 5-7 Clean & Jerk from mid-shin 30 Seconds of foam rolling for your back/lats Conditioning Clean & Jerk 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. Cool Down & Stretching Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch. Kneeling Lay Back Hold 1-2 minutes. Pec stretch, laying on side. 1-2 minutes per side. |
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