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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 14 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.14.2024(Check In) 1. Crossover Symmetry Activation 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. Bench Press Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Strength 5 Bench Press @6-6.5/10 RPE 5 Bench Press @6.5-7/10 RPE 4 Bench Press @7-7.5/10 RPE 4 Bench Press @7.5-8/10 RPE 3 Bench Press @8-8.5/10 RPE 3 Bench Press @8.5-9/10 RPE *Rest as needed between sets. Non-Barbell Option: 5 Dumbbell Bench Press @6-6.5/10 RPE 5 Dumbbell Bench Press @6.5-7/10 RPE 4 Dumbbell Bench Press @7-7.5/10 RPE 4 Dumbbell Bench Press @7.5-8/10 RPE 3 Dumbbell Bench Press @8-8.5/10 RPE 3 Dumbbell Bench Press @8.5-9/10 RPE *Rest as needed between sets. Workout As many sets as needed: (Max 8 sets) AMRAP 2 Minutes 2 Rope Climbs 12 Dumbbell Bench (2x50/35) Max GHD Sit Ups -no rest b/t sets- *Continue the pattern until 100 GHD Sit Ups are completed |
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