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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Sep 5 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
9.5.2024(Check In) 1. Crossover Symmetry Activation Plus OR Banded 7s - 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 2-3 sets: 8-10 Empty Bar Back Squats 10 Sit Ups 10 Supermans Strength 10 Sets (1 set every 30 seconds) 1 Box Squat @75-85% of 1 RM Back Squat -Rest as needed....Then- 5 Sets (1 set every 2 minutes) 1 Box Squat @90-100+% of 1 RM Back Squat Non-Barbell Option: 10 Sets (1 set every 30 seconds) 3 Double Kettlebell Box Squat @7.5/10 RPE -Rest as needed....Then- 5 Sets (1 set every 2 minutes) 3 Double Kettlebell Box Squat @9/10 RPE Workout For Time 3 Rounds 30 Calorie Row 10 Burpee Pull Ups -Rest 3 minutes- 3 Rounds: 30 Calorie Row 5 Wall Walks -Rest 3 minutes- 3 Rounds 10 Burpee Pull Ups 5 Wall Walks |
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