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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Sep 13 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.13.2024(Check In) Back Squat 30 Back Squats @78-83% of 1RM Back Squat -OR- 50 Back Squats @63-68% of 1RM Back Squat *Break up into manageable sets that allow for short rest periods. Non-Barbell Option: 50 Double Kettlebell Front Squats RPE 6.5/10 Workout Warm Up 3 Sets 10 Kip Swing 3-5 Toes to Bar 4-6 Alt Dumbbell Snatch (increasing in load to working weight) Workout 5 rounds for time: 175m run 12 toes-to-bars 8 alternating dumbbell snatches (70/50) Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Min Dorsiflexion Matrix 1 Min Barbell Forearm Stretch 2x 10 Down Dog |
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