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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jan 31 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3188 days ago) |
01.31.2023(Check In) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 3 sets 5 Deadlifts(empty bar- build across sets) :30 Assault Bike (easy pace) 10 Ring Rows 2. Strength Prep Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. 3. Workout Prep 2 sets: 5/4 Calorie Bike 4 Pull Ups Workout I Knew You Were Trouble 5 Sets: (1 set every 3 minutes 30 seconds) 12/10 Calorie Echo Bike 15 Pull ups 12/10 Calorie Echo Bike Modified For Time: 5 Sets: (1 set every 3 minutes 30 seconds) 10 Calorie Bike 15 Ring Rows 10 Calorie Bike Strength Deadlift 5x5 Mobility 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side) |
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