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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Feb 7 2024 |  |
 | Gymversary: Ronnie(10) & Jonathan(10) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
2.7.2024(Check In) 1. Crossover Symmetry Activation Plus perform 7 reps of each movement 2. Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep 3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) 4. Movement Prep/Activation and Increasing Heart Rate 6-10 minutes moving through: 1 Minute Row (easy to moderate) 50 Single Unders 5 Spiderman Lunge Stretch (each side) 5 No Push Up Burpees 5. Workout Prep 1 Set: (at workout pace) :20 Max Calorie Row :20 Max Burpees :20 Max Double Unders 6. Cool Down - (after you are done with everything in this session): 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 2-3 minute Alternating Calf Stretch 2 minute Ankle Dorsiflexion Stretch (each side) *you choose which stretch you get the most stretch out of) |
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