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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Oct 4 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.4.2024(Check In) 1. Crossover Symmetry Activation Plus 2. Movement Prep/Activation 2-3 Sets :15 Assault Bike (easy) 5 Step Up No Jump Burpee :15 Assault Bike (moderate) 5 Single Arm Hang Dumbbell Snatch (each arm, moderate) :15 Assault Bike (hard) -Then- Warm up to workout weight. 3. Workout Prep 1 Set (at workout pace) 4 Cal Assault Bike 2 Devil Press (at workout weight) Workout Partner Workout 1-2-3-4-5-6-7-8-9-10 Devils Press (2x50/35) *12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike) 1 Partner on Devils Press and 1 on Bike. Partners switch when both stations are completed. Individual Version: 1-2-3-4-5-6-7-8-9-10 Devils Press (2x50/35) *10/8 Calorie Echo Bike Core Work 4 sets: 15 Overhead Plate sit ups :45 sec Chinese Plank 15 Standing Banded Pallof Press (each side) 30 Laying Heel Taps *Rest 2:00 b/t sets Then 3 Sets 20 Single Leg Hip Extension (10 each side) 0:30 Copenhagen Plank (each side) |
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