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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Apr 29 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.29.2025(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 Sets Set 1: Bike Set 2: Ski 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast Workout 5 sets (1 set every 5 minutes) 30/24 Calorie Echo Bike 30/24 Calorie Ski (OR Row) Strength 5 Back Squat 5 Back Squat 5 Back Squat 3 Back Squat 3 Back Squat 3 Back Squat 1 Back Squat 1 Back Squat 1 Back Squat 1 Back Squat 1 Back Squat. *Rest as needed between sets. **Start at 65% for the first set of 5 and then continue to build in weight. Work up to a heavy single for the day. Core Work 3 sets: 10 Strict TTB 15 Kettlebell Side Bend (each side) 10 Alt. V-Ups + V-Up :30 sec Side Plank (Left) :30 sec Side Plank (Right) 30 KB Front Rack Marches (each side) *Rest 2:00 b/t sets |
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