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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 24 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3198 days ago) |
10.24.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 50m Run (workout pace) 5/4 Calorie Bike (workout pace) -rest 30 seconds between sets- Workout Metcon 'Morticia Addams' 4 Sets (1 set every 10:00) 400m Run 40/32 Calorie Echo Bike 400m Run Modified 4 Sets (1 set every 10:00) 200m Run 16/13 Calorie Echo Bike 200m Run Target time each set: 7-8 minutes Time cap each set: 9 minutes Cooldown/Mobility Cooldown/Mobility 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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