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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Feb 21 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
2.221.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate: Banded 7's -into- 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks 2. Workout Prep: 1-2-3 Dumbbell Cleans Toes to Bar Burpee Over Dumbbell * Practice smooth transitions * Strength Power Clean + Push Jerk 10x 5 Every Minute (10:00): 5 Power Clean and Push Jerks (+10lbs Princess Fiona 3 Rounds 20 Dumbbell Snatches (50/35) 10 Burpee Pull ups -Rest 1 minute- 3 Rounds 15 Dumbbell Snatches (50/35) 10 Burpee Pull ups -Rest 1 minute- 3 Rounds 10Dumbbell Snatches (50/35) 10 Burpee Pull ups -Rest 1 minute- Target Time Each Set: 5-6 Minutes |
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