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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 21 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.21.2024(Check In) 1. Crossover Symmetry Activation Plus 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 3 sets: 10 Back Step Goblet Hold Lunges (in place, 5 each side) 10 Alternating Leg V Ups (5 each side) 10 Empty Bar Box Squats Box Squat + Goblet Squat 3 Sets: 5 Box Squats @75-80% 1 RM Back Squat + 5 HEAVY Goblet Squats 2 Sets: 3 Box Squats @85-90% 1 RM Back Squat + 5 HEAVY Goblet Squats 2 Sets: 1 Box Squats @95-100+% 1 RM Back Squat *Rest as needed between sets **Box Squat to just below parallel. Workout 3 Rounds 21/16 Calorie Row 21 Toes to Bar -rest 3 minutes- 3 Rounds 21/16 Calorie Row 14 Power Cleans (Moderate Heavy) -rest 3 minutes- 3 Rounds 21 Toes to Bar 14 Power Cleans (Moderate Heavy) |
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