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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jun 20 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
6.20.2025(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 2:00-3:00 Ski (increasing pace) -Then- 2 Sets 5 Strict Press (45/35) (or light Dumbbells) 5 Front Squat (45/35) (or light Dumbbells) 3-5 Strict Pull Up -Then- Warm up to workout weights w/1 Half Rope Climb after each weight increase. 4. Workout Prep 1 Set (at workout pace) 2 Strict press (at workout weight) 2 Front Squat (at workout weight) 1 Rope Climb Workout AMRAP 15 Minutes 1-2-3-4-5… Strict Press (0.75x bodyweight) Front Squat (1x bodyweight) 1 Rope Climb after each round -Rest 5 minutes- Erase your reps back down for time. Accessory Work 3 Sets 10 Goblet Hold Heel Elevated Squats @6-7+/10 RPE *Rest as needed between sets. Optional 2 Rounds 50 Calorie Bike Erg 50 Burpee Over Block or Bar |
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