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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Mar 25 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
3.25.2025(Check In) 1. Crossover Symmetry Activation 2. Hip Halo Activation - 10 Glute Bridges - 10 Single Leg Glute Bridges R/L - 10 Bird Dogs R/L - 10 Squats 3. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) -Then- 2 Sets 3 Strict Press + 3 Push Press + 3 Push Jerk + 3 Split jerk Strength 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk *Pause Push Jerk: Pause in the receive for 2 seconds. **Rest as needed between sets. Workout 5 sets 15/12 Calorie Echo Bike 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Cleans (2x50/35) 6 Dumbbell Shoulder To Overhead (2x50/35) -rest 1:1 b/t sets- Mini Pump 4 Rounds 10 Seated Dumbbell Strict Press @ moderate weight – maintain control and quality 12 Leaning Lateral Raise @ moderate weight – maintain quality -Rest 3 min b/t rounds- Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 20x Shoo the Cat 20x 90/90 Rotations 2x 10 Shoulder Extension Bridges 4x 5 Quad Foam Rolling (each leg) |
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