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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jan 12 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1975 days ago) |
01122024(Time) Warm-up 3-5 Minutes of easy jogging, biking or rowing Then 3-4 sets, not for time, of: 20 seconds of passive bar hang (the goal is to feel the stretch in your lats) AND/OR 30 seconds of foam rolling your lats and low back 5-7 Hip & Back Extensions 20-30 seconds of lateral banded steps 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 Skill/Strength Single Arm Dumbbell Shoulder Press 24-24-24 (10-12 each side) Use the heaviest weight you can for each set. Rest as needed between sets. Workout 10 rounds for time of: 15 Push-ups 15 Sit-ups 15 Air Squats |
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