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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 28 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.28.2024(Check In) 1. Crossover Symmetry Activation 2. Hip Halo Activation 3. Bench Press Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Bench Press 10 Sets (1 Set every minute on the minute) 5 Bench Press @55% 1RM Bench Press 3 Bench Press @60% 1RM Bench Press 3 Bench Press @65% 1RM Bench Press 2 Bench Press @70% 1RM Bench Press 2 Bench Press @75% 1RM Bench Press 1 Bench Press @80% 1RM Bench Press 1 Bench Press @80-85% 1RM Bench Press 1 Bench Press @80-85% 1RM Bench Press 1 Bench Press @80-85% 1RM Bench Press 1 Bench Press @80-85% 1RM Bench Press 3 Sets 10 Kneeling Barbell Bicep Curls 20 Alternating Dumbbell Hammer Curls *Rest as needed between sets. Workout 20 Minute EMOM Minute 1 - 5 Shoulder Press (115/80) Minute 2 - 10 Front Squats (185/125) Minute 3 - 15 Pull ups Minute 4 - Kettle Bell Farmer Carry Hold |
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