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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Oct 8 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3218 days ago) |
10.8.2021(Check In) Warm-up 2 ROUNDS 1:00 Bike 5 Lunge-Lunge-Squat → 10 Alt. Cossack Squats (2nd Round) 10 Hollow Rocks 20 Mountain Climbers → 20 Cross Body Mtn. Climbers (2nd Round) 10 Arm Haulers* *Start in a Superman Position and swim arms down by sides. Tap the legs, then move them back overhead. Keep the arms straight the entire time and move slowly. Into … 2 ROUNDS 10 Wall Squats (squat therapy!) → 10 Jumping Air Squats (2nd Round) 5 Scap Pull-Ups + 5 Kip Swings 10 Up-Downs + 5 Burpees 5 Scap Push-Ups + 5 Negative Push-Ups Workout Cindy (AMRAP - Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Post-Workout Strength Metcon (Weight) 3-4 SETS 12-16 Alt. DB Hammer Curls 12-16 Single DB OH Tricep Extension 12-16 DB Lateral Raises -Rest As Needed b/t Sets- |
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