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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Dec 7 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
12.07.2023(Time) Warm-up 3 min of jogging, biking, or rowing -- then -- 3 rounds, not for time of: 5-7 hip & back extensions 30 secs of banded steps forward and backward 3-5 hang power cleans, starting above the knee- mid-thigh (empty/light bar) 3-5 power cleans, starting just below the knee (empty/light bar) 3-5 power cleans, starting from mid-shin (empty/light bar) 3-5 front squats (empty/light bar) Workout Power Clean 3-3-3-3, using heaviest weight per set Front Squat 2-2-2-2, using heaviest weight per set Squat Clean 1-1-1-1, using heaviest weight per set |
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