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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Nov 20 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.20.2024(Check In) 1. Crossover Symmetry Activation Plus 2. Mayhem 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 Single Arm Dumbbell Tempo RDL + Banded Glute Bridges 3-4 Sets 10 Tempo Single Arm Dumbbell RDL (5 seconds down, 5 seconds up, per arm) :30 Single Leg Banded Glute Bridge (per side) -rest 2:00-2:30 between sets- Workout 10 Wall Balls (20/14) (10'/9') 10 Burpee Box Jump Overs (24'/20') -rest 1:1 b/t sets- 20 Wall Balls (20/14) (10'/9') 20 Burpee Box Jump Overs (24'/20') -rest 1:1 b/t sets- 30 Wall Balls (20/14) (10'/9') 30 Burpee Box Jump Overs (24'/20') -rest 1:1 b/t sets- 40 Wall Balls (20/14) (10'/9') 40 Burpee Box Jump Overs (24'/20') -rest 1:1 b/t sets- 50 Wall Balls (20/14) (10'/9') 50 Burpee Box Jump Overs (24'/20') |
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