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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jun 23 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.23.2023(Check In) Warm-up 3 sets: 1:00 Machine 6 Alternating Dumbbell Bench Press 4 Dumbbell Bench Press 10 Sit-ups + Leg Extension 10 Ring Rows (easy) 2. Workout Prep 2 sets: 4 Dumbbell Bench Press (build-in weight) 4 Ring Rows 4 V ups Workout Cookeville Slice 3 rounds 30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups) 30 Ring Rows (or Bent Over Dumbbell Rows) 30 V-Ups Modified 3 rounds 20 Bar Push Ups 20 Ring Rows (or Bent Over Dumbbell Rows) 20 Alternating V-Ups Target time: 11-13 minutes Time cap: 18 minutes Strength Front Racked Barbell Box Step-Ups 4x10 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets Weighted Hip Thrust 4x10 4 sets of 10 reps @ – RPE 6/10 *Rest 1:00-1:30 b/t sets Mobility No Measure 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side) |
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