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| WOD Blog |
| Our Trainers |
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| CrossFit Info |
WOD Blog
 | Mon, Feb 9Tomorrow |
 | Gymversary: Kevin(11) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3219 days ago) |
2.9.2026(Check In) Crossover Symmetry Activation Plus Hip Halo Activation * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 Sets 3 x (1 Hang Dumbbell Snatch + 1 Single Arm Overhead Squat) (each arm) 5 Dumbbell Explosive Bulgarian Split Squat (each leg) :30 Palms Down Banded Pull Apart :30 Palms Up Banded Pull Apart *Rest as needed between sets. Front Squat 3 Minute EMOM 3 Front Squat @75% 1RM Front Squat -Directly Into- 3 Minute EMOM 2 Front Squat @85% 1RM Front Squat -Directly Into- 3 Minute EMOM 1 Front Squat @90% 1RM Front Squat -Then- 2 Sets 1 Front Squat @95% 1RM Front Squat Workout 3 Sets AMRAP 5 Minutes 50/40 Calorie Echo Bike Max Single Dumbbell Clean and Jerks* -rest 3 min b/t sets- *Weights: Set 1: 60/40 Set 2: 50/35 Set 3: 35/20 Finisher 6 Rounds 8 Bench Press (135/95) 8 Strict Pull Ups |
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