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| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jul 5 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
| 7.5.2024 | Aerobic Capacity 7.5.2024 |
7.5.2024(Check In) 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem 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 Deadlifts Non-Barbell Option: add weight as reps go down 8 Dumbbell Deadlifts 8 Dumbbell Deadlifts 6 Dumbbell Deadlifts 6 Dumbbell Deadlifts 4 Dumbbell Deadlifts 4 Dumbbell Deadlifts 2 Dumbbell Deadlifts 2 Dumbbell Deadlifts 2 Dumbbell Deadlifts Front Rack Lunge 10 Double Dumbbell Front Rack Lunge @ 6/10 RPE (5 each leg) 8 Double Dumbbell Front Rack Lunge @ 7/10 RPE (4 each leg) 6 Double Dumbbell Front Rack Lunge @ 8/10 RPE (3 each leg) 4 Double Dumbbell Front Rack Lunge @ 9/10 RPE (2 each leg) 2 Double Dumbbell Front Rack Lunge @ 10/10 RPE (1 each leg) 1. Movement Prep/Activation 10:00 Moving Through :30 Ski (easy-moderate) :15 Handstand Hold 3 Slow Tempo Negative Ring Dip (going from top to bottom slowly) 3 Hand Release Push Up 3 Slow Tempo Banded Strict Pull Up 3 Slow Tempo Bent Over Dumbbell Row :30 Farmer Carry Hold (moderate) -Then- Warm Up to full workout movements. 2. Workout Prep 1 Set (at workout pace) 2 Strict Handstand Push-Ups 2 Strict Ring Dips 2 Strict Push Ups 2 Strict Pull Ups 2 Feet Elevated Ring Rows 5 yard Dumbbell (or Kettlebell) Farmers Carry (at workout weight) Workout 'Strict JT' 21-15-9 Dumbbell Strict Press (2x50/35) (or Strict Handstand Push-Ups) Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling JT' 21-15-9 Strict Pull Ups Feet Elevated Ring Rows *45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (2x50/35) |
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