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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jan 31 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
1.31.2024(Check In) Warm Up 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5 Bench Press (empty - build in weight) 2. Strength 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 1 Wall Walk 3 Deadlifts (build in weight) Strength Bench Press 1x5 5 sets of 5 Bench Press @75% * Complete a set on the 2 min for 10 minutes. Workout 15:00 AMRAP 500m Row 15 Plate Ground to Overhead (45/25) 1000m Bike Erg 15 DB Deadlifts 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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