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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 10 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1953 days ago) |
020722(Weight) Warm Up 3:00 Run/Bike/Row 3:00 Foam roll lats and thoracic 10 shoulder dislocates 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows 10 Cat Cow 10 Wall Slides 10 Y’s, T’s and W’s 3-5 minutes of gymnastics skill of choice (Kipping Practice, Handstand Holds, Handstand Push-Ups, Handstand Walks, HSPU Negatives, Muscle-Up Transitions, Bottom of Dip Holds, Top of Dip Holds, Plank on Rings) Skill Movement review/standards Conditioning Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Planned: Mon,Nov10,2025 Mon,Feb7,2022 |
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