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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Dec 1 2025 |  |
 | Gymversary: Mark(2) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
12.1.2025(Check In) 1. Hip Halo Activation * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Barbell Prep 2 Sets 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Back Squat *Do a set every 2 minutes. 5 Sets 3 Back Squat @82-87% 1RM Back Squat 1. Movement Prep/Activation 1-2 Sets 1:00 Bike OR Row OR Ski 3 Deadlift + 2 Hang Power Clean + 1 Push Jerk (Unbroken, 75/55) -Then- Warm up to workout weight. 2. Workout Prep 1 Set (at workout pace) 3 Deadlift + 2 Hang Power Clean + 1 Push Jerk (Unbroken, at workout weight) Workout AMRAP 12 Minutes 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) -rest 1:1 between sets- |
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