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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Nov 5 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
11.5.2024(Check In) 1. Crossover Symmetry Activation Plus 2. Mayhem Hip Halo Activation 3. Barbell Prep 3-4 sets: 8 Split Squats (each side) 10 Sit Ups 10 Supermans Back Squats 5 Sets 3 Back Squats @73-78% 1RM Back Squat *Rest as needed between sets. Core 2 Sets (Not for time) 15 GHD Sit Up w/Med Ball 20 Dumbbell Pull Throughs in Plank Position 20 Kettlebell Side Bends (10 each side) Workout 5 sets 200m Run 15 Feet Elevated Ring Rows (20') -rest 1:1- -Rest 3 minutes before the next 5 sets- 5 Sets 200m Ski 20 Ring Push Ups (OR Dumbbell/Kettlebell Push ups) -rest 1:1- Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Minute Dorsiflexion Matrix 1 Minute Band Biceps Stretch 2x 1 Minute Pec Stretch |
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