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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Feb 29 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1997 days ago) |
02292024(Time) Warm-up 2-4 minutes of jogging, biking, or rowing followed by… 3 Rounds, not for time of: 1 Minute of foam roller of lats and low back or passive bar hang (the goal is to feel a nice stretch in the lats) 30 Seconds of Banded Steps forward and backward 7 Hip & Back Extensions 10 Squats (Squat Therapy style) (see video below) 6 Steps Walking Lunge with barbell overhead in Press width grip (if possible) 5 Front Squats, empty barbell (3 seconds up, 3 seconds down) 10 Bent Over Rows, empty barbell Conditioning Front Squat 2-3-5-10-2-3-5-10 Do 10 Ring Rows after each set of squats. Use the heaviest weight you can for each set. Rest as needed between sets. |
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