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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Dec 31 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3194 days ago) |
12.31.2024(Check In) 1. Crossover Symmetry Activation 2. Hip Halo Activation 3. Workout Prep 1 set (at workout pace): 2 Rounds 10ft Farmers Carry Dumbbell Walking Lunge (at first workout weight) 2 Dumbbell Bench Press (at first workout weight) 5ft Farmers Carry Double Dumbbell Walking Lunge (at second workout weight) 2 Dumbbell Bench Press (at second workout weight) Workout 2 Rounds 100ft Farmers Carry Dumbbell Walking Lunge (2x35/25) 30 Dumbbell Bench Press (2x35/25) -rest 2 minutes- 2 Rounds 50ft Farmers Carry Double Dumbbell Walking Lunge (2x50/35) 15 Dumbbell Bench Press (2x50/35) -rest 2 minutes- 2 Rounds 100ft Farmers Carry Dumbbell Walking Lunge (2x35/25) 30 Dumbbell Bench Press (2x35/25) Strength 3 Sets 15 Alt. Dumbbell Curl (each arm) 15 Skull Crusher -Then- 3 Sets 15 Cable Rows (can sub banded row using a band that is challenging for 15 reps) 15 Cable Tricep Push Downs -Then- 3 Sets 3 Way Shoulders |
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