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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Nov 22 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.22.2024(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 3-4 sets: 8 Split Squats (each side) 10 Dead-bugs 10 Bird-Dogs Strength Back Squat 5 Sets 3 Back Squat @79-84% 1RM Back Squat *Rest as needed between sets. Front Squats 5 Sets 3 Front Squat @84-89% 1RM Front Squat *Rest as needed between sets. Knee Health 3 Sets 7 Dumbbell Reverse Step Up (each leg) 7 Front Heel Elevated Deep Lunge (each leg) 5-7 Nordic Hamstring Curl Workout 6 Sets 21/18 Calorie Ski 15 Toes to Bar (or 15 GHD Sit Ups) 3 Wall Walks -rest 1:1 b/t sets- |
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