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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Apr 1 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.1.2024(Check In) Warm Up 1.Movement Prep/Activation 2 Sets 1:00 Ski (moderate) 10 Ring Kip to Swing 5 Kip to Bottom of Ring Dip 5 No Jump Burpee 20 Step Back Lunge -Into- 2 Sets 50 Single Under :30 Handstand Hold 15 Banded Good Morning Strength 3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat 3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat 3 Front Squats (every 10 seconds, perform 1 squat) @ 78-83% 1 RM Front Squat *Flow: Start standing with bar in front rack at :10, :20 and :30 perform 1 Front Squat. Non-Barbell Option: (add weight from last week) (add weight each set) 9 Double Dumbbell Front Squats 9 Double Dumbbell Front Squats 9 Double Dumbbell Front Squats 9 Double Dumbbell Front Squats Workout AMRAP 10 Minutes 5 Burpee Box Get Overs (48'/40') 50 Double Unders 50ft Kettlebell Goblet Lunge (70/53) -Rest 5 minutes- AMRAP 10 Minutes 15/12 Calorie Ski OR Row 15 Kettlebell Swings (70/53) 50ft Kettlebell Goblet Lunge (70/53) *Scale Ski to 6x50ft Shuttle Run if needed |
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