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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Apr 10 2020 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.10.2020(Check In) Friday Warm-Up AMRAP x 5 MINUTES 10 Sit-Ups 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist Full-Body Strength Metcon (AMRAP - Reps) EMOM x 15 MINUTES* MIN 1 - :45 Double DB Swing MIN 2 - :45 DB Front Rack Hold MIN 3 - :45 Heel Taps Over DB *:45 Work / :15 Rest Each Minute. (Score is Reps) Full-Body Sprint Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 3 MINUTES 40m Shuttle Run* 30 Single Unders -Rest 1:00- AMRAP x 3 MINUTES 40m Shuttle Run 5 Single DB Front Squats** -Rest 1:00- AMRAP x 3 MINUTES 40m Shuttle Run 30 Single Unders -Rest 1:00- AMRAP x 3 MINUTES 40m Shuttle Run 5 Single DB Front Squats *40m = 10m Down & Back x 2 **Hold DB Across Chest (Score is Rounds + Reps) Finisher Metcon (No Measure) EMOM x 5 MINUTES 12 Weighted Sit-Ups* *Hold DB across chest |
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