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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Aug 8 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago) |
080825(Time) Warm up 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Barbell Prep Front Squat Skill Transfer Exercises - 3-5 reps of each movement * No Hands Front Squat (zombie squat) * Front Squat * Pause Front Squat * 1-1/4 Front Squat * In the Hole Front Squat with 10 second eccentric on last rep Skill *Do a set every 2 minutes. 5 Sets 6 Tempo Box Front Squat @9/10 RPE *Box set up below parallel. **Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) Workout 20 Minute AMRAP (Team of 2) 1.5 Mile Run (together) Max Sandbag Cleans over Box (48/40) (70/50) *Split as desired Individual version: 1.5 Mile Run Max Sandbag Cleans over Box (48/40) (70/50) |
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