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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Feb 16 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
2.16.2023(Time) Warm-up 3-5 minutes of jogging, biking, or rowing followed by… 3 Rounds, not for time of: 5-7 Hip & Back Extensions 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 30 Seconds of foam rolling for your back/lat Strength Front Squat 7-7-7 Conditioning 2 rounds for max reps of: max rep Shoulder Press, pick load max rep Push Press, pick load max rep Push Jerks, pick load |
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