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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Nov 21 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3208 days ago) |
11.21.2025(Check In) 1. Hip Halo Activation * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Barbell Prep 2 Sets: Front Squat Skill Transfer Exercises - 3-5 reps of each movement * No Hands Front Squat (zombie squat) * Front Squat * Pause Front Squat * 1-1/4 Front Squat * In the Hole Front Squat with 10 second eccentric on last rep *Do a set every 2 minutes. 5 Sets 3 Front Squat @81-86% 1RM Front Squat NOTES: 'We are giving a bigger range on these squats for % since some experienced lifters cannot progress as aggressively as those who have not done as many pure squat strength cycles. Regardless, your goal should be to progress in % of the lift ~3-4% each week. So if you start on the bottom end of the % in week 1, you probably want to stay there for the next weeks with each bump. If you start at the top end, be ready for really aggressive loads later in the cycle and try to progress the same 3-4% bumps each week. Workout 2 Sets AMRAP 3 Minutes 3 Power Snatches (75/55) 4 Bar Facing Burpees -rest 2 minutes- AMRAP 3 Minutes 2 Burpee Pull Up 4 Bar Facing Burpees -rest 2 minutes between sets- |
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