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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Mar 28 2025 |  |
 | Gymversary: Ann(1) & Greg(1) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
3.28.2025(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. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Ski (easy-moderate) 50 Single Under 3 First Rope Pull to Foot Clamp Practice Reps 10 Step Back Lunge 10 Double Dumbbell Swing to Overhead (light) 50ft Dumbbell Front Rack Carry (moderate) 5 Burpee :30 Handstand Hold -Then- Warm up to all workout movements and weights. 4. Workout Prep 1 set (at workout pace): 100m Ski (or Row) 10 Double Unders (or Single Unders) 2 Dumbbell Front Rack Lunge Steps (each leg, at workout weight) 1 Half Rope Climb 1 Devils Press (at workout weight) 1 Wall Walk Workout 2 sets: AMRAP 5 Minutes 2 Rope Climb 30ft Dumbbell Front Rack Lunge (2x50/35) 40 Double Unders -Rest 3 minutes- AMRAP 5 Minutes 4 Devils Press (2x50/35) 3 Wall Walks 200m Ski (or Row) -rest 3 minutes b/t sets- |
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