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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Sep 6 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.6.2024(Check In) 5 Narrow Grip Bench Press + 5 Bench Press @ 7/10 RPE 5 Narrow Grip Bench Press + 5 Bench Press @ 7.5/10 RPE 4 Narrow Grip Bench Press + 4 Bench Press @ 8/10 RPE 4 Narrow Grip Bench Press + 4 Bench Press @ 8.5/10 RPE 3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE 3 Narrow Grip Bench Press + 3 Bench Press @ 9/10 RPE *Rest as needed between sets. **Score the Narrow Grip Bench Press. Put Bench Press weight in notes. Non-Barbell Option: 10 Dumbbell Bench Press @ 7/10 RPE 10 Dumbbell Bench Press @ 7.5/10 RPE 8 Dumbbell Bench Press @ 8/10 RPE 8 Dumbbell Bench Press @ 8.5/10 RPE 6 Dumbbell Bench Press @ 9/10 RPE 6 Dumbbell Bench Press @ 9/10 RPE *Rest as needed between sets. Push Ups 50 Push Up (as fast as possible) Pull Ups 5 Sets 10 Strict Pull Up *Rest as needed between sets. Standing Alt Curls 3 sets: 15 reps (each side) – RPE 7 *Rest 1:00-1:30 b/t sets Workout 3 rounds 12/9 Calorie Echo Bike 8 Burpees over 12' block (or makeshift 12” structure) |
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