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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, May 6 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3206 days ago) |
5.6.2025(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 Echo Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast -Then- Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Workout 8 sets AMRAP 4 Minutes 30/24 Calorie Echo Bike Max Meter Row *Rest 1:00 between sets. Strength Back Squat 8 Back Squat @6.5/10 RPE 6 Back Squat @7.5/10 RPE 4 Back Squat @8/10 RPE 2 Back Squat @9/10 RPE 4 Back Squat @8/10 RPE 6 Back Squat @7.5/10 RPE 8 Back Squat @6.5/10 RPE *Rest as needed between sets. Non-Barbell Option: 12 Dumbbell Back Squat @6.5/10 RPE 10 Dumbbell Back Squat @7.5/10 RPE 8 Dumbbell Back Squat @8/10 RPE 6 Dumbbell Back Squat @9/10 RPE 8 Dumbbell Back Squat @8/10 RPE 10 Dumbbell Back Squat @7.5/10 RPE 12 Dumbbell Back Squat @6.5/10 RPE *Rest as needed between sets. |
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