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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Nov 1 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.1.2024(Check In) 1. Crossover Symmetry Activation Plus 2. Mayhem Hip Halo Activation 3. Barbell Prep 2-3 sets: 10 Forward Walking Lunges 10 Alternating Leg V Ups 10 Supermans 5 Empty Bar Back Squats Back Squat 5 Sets 3 Back Squats @70-75% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Back Squats @70-75% 1RM Back Squat *Rest as needed between sets. Knee Health 3 Sets 100ft Heavy Backward Sled Drag 30-40 Calf Raises 15-20 Tibia Raises 5 Pause Heel Elevated Pause Air Squats (pause in bottom for 7-10 seconds before standing) Workout 5 sets: 15 Calorie Echo Bike 12 Dumbbell Hang Squat Cleans (2x50/35) 12 Dumbbell Shoulder to Overhead (2x50/35) -rest 1:1 b/t sets- Cool Down 10x 5 Second Cobra 4x 5 Quad Foam Rolling (each leg) 2x 10 Down Dog |
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