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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jun 24 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.24.2025(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 3. Lifting Prep 3 rounds 30 Sec Active Shoulder Dead Hang 10 Ring Rows 10 Single Dumbbell Bench Press Dumbbell Bench 3 Sets 8 Tempo Dumbbell Bench Press (70/50) *Rest as needed between sets. *Tempo is 31X1 (3 seconds down, 1 second pause at bottom, explode up, 1 second pause at top) -Then- 1 set of Max Dumbbell Bench Press (70/50) *Crank out as many as you can! Go to failure! 3 Sets 12 Dumbbell Lateral Raise @8/10 RPE 12 Incline Dumbbell Curls @8/10 RPE :30-1:00 Plank on Rings *No rest between sets. Just move fluidly from one exercise to another. Workout For Time 150 Double Unders 20 Strict Pull Ups 30 Burpee Box Get Over (48/40) 20 Strict Pull Ups 150 Double Unders |
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