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| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 5 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1960 days ago) |
9.5.2025(Time) Warm up Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. 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 Strength Do a set every 4 minutes. 3 Sets 5 Barbell Strict Press @7/10 RPE 3 Strict Pull Up (OR Banded Strict Pull Up) + 3 Kipping Pull Up (no butterfly!) 5 Heavy Barbell Bicep Curl Workout For Time: 18-12-9-6 Calorie Ski Calorie Row -rest 4 minutes- 16 Minutes EMOM Minute 1: 10 Bench Press @ RPE 7-8 Minute 2: 5 Elevated Ring Row Minute 3: 10 Standing Dumbbell Tricep Extensions @RPE 7-8 Minute 4: 10 Dumbbell Bicep Curl @RPE 7-8 |
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