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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jun 23 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
6.23.2025(Check In) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Ski (easy-moderate) 1:00 Row (easy-moderate) 1:00 Echo Bike (easy-moderate) -Then- 2-3 Sets 10 Empty Bar Push Press (or light dumbbells) 15 Banded Good Morning -Then- Warm up to workout weight 2. Workout Prep 1 set (at workout pace): 2 Power Clean (at workout weight) 1 Shoulder to Overhead (at workout weight) 4 Cal Echo Bike Workout 3 sets @ consistent 70-80% intensity: AMRAP 5 minutes 8 Dumbbell Power Cleans (2x35/2x20) 4 Dumbbell Shoulder to Overhead (2x35/2x20) 10 Calorie Echo Bike -rest 3 minutes b/t sets- Field Workout 5 Sets 100 Yard Shuttle 100 Yard Sand Bag On Shoulder Carry (100/70) 100 Yard Shuttle - rest 1:2 b/t sets- Cooldown 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Down Dog 1 Minute Barbell Forearm Stretch 1 Minute Couch Stretch |
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