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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Dec 8 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
12.8.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups Workout Ro Bro 6 sets: (Every 3:00) 10 Toes to Bar / Hanging Knee Raises 10 Box Step Ups (24/20) 10 Abmat Sit Ups Target time each set: 1:30-1:45 Time cap each set: 2 minutes Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow negative Beginner: Ring Row/Lat Pull Down (5-8 reps) Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back |
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