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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jan 26 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1981 days ago) |
01262024(Time) Warm-up 2-3 Rounds, not for time of: 2 minutes of rowing, biking or jogging 30 Seconds of Banded Marching 10 Hip & Back Extensions 5-7 PVC pipe shoulder pass-throughs (feel free to use a light band if it treats your shoulders better) 5 Empty barbell Overhead Squats. 3 seconds down, 3 second pause in the bottom position, 3 second up, 3 seconds pause in the top position. Skill As many reps as possible in 4 mins of: Dumbbell Box Step-up, pick load Conditioning Overhead Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. |
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