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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jan 10 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3187 days ago) |
1.10.2025(Check In) Warm Up 1. Crossover Symmetry Activation 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. Movement Prep/Activation and Increasing Heart Rate 10:00 moving through: 1:00 Cardio (easy) 10 Kip to Swing 5 Ring Rows 5 Burpee 5 Single Arm Kettlebell Truster (light-moderate) (each side) -Then- Warm up to workout weight w/1 Strict Pull Up after each set. 4. Workout Prep 1 set (at workout pace): 2 Strict Pull Up 2 Over and Back Burpee 2 Thruster (at workout weight) Workout EMOM until failure to complete: Minute 1: 1 Strict Pull Ups (or 2 Ring Rows) Minute 2: 2 Over and Back Burpees Minute 3: 3 Axle Bar Thrusters (75/55) Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 1 Minute Band Wrist Mobilization 1 Minute Forearm Smash 1 Minute QL Stretch |
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