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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 29 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1954 days ago) |
09292025(Time) Warm up 0:00-12:00 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 2 Sets: 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 5 Minute EMOM Min 1: 1 Front Squat @75% 1RM Front Squat Min 2: 1 Front Squat @78-82% 1RM Front Squat Min 3: 1 Front Squat @78-82% 1RM Front Squat Min 4: 1 Front Squat @85% 1RM Front Squat Min 5: 1 Front Squat @85% 1RM Front Squat Workout 30:00-60:00 3 Sets: 400m Ski -Rest 1 minute- 400m Row -Rest 1 minutes- 800m Bike Erg -Rest 2 minutes b/t sets- |
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