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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Apr 23 2025 |  |
 | Gymversary: Shannon(11) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
4.23.2025(Check In) 1. Crossover Symmetry Activation Plus 2. Hip Halo Activation * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Workout Row (OR Ski Erg) 2 sets @ fast, but repeatable effort 10 Calories -rest 30 seconds- 20 Calories -rest 30 seconds- 30 Calories -rest 2 minutes b/t sets- -then- Echo Bike 2 sets @ fast, but repeatable effort 10 Calories -rest 30 seconds- 20 Calories -rest 30 seconds- 30 Calories -rest 2 minutes b/t sets- Strength AMRAP 15 minutes 100ft Sled Pull (190/150) 10 Dumbbell Bench Press (2x80/2x55) 4 Sets 10 Alternating Renegade Row (no push up) @6.5-7/10 RPE *Rest as needed between sets. Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2 Minute Bench Stretch for Lats 15x Bootstrappers 4x 5 Quad Foam Rolling (each leg) |
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