WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Fri, Aug 7 2015 |  |
 | Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!! |
| Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM |
| Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
Friday 8/7/15(Reps, Rx2) FRIDAY 8/7/15 7PM CANCELLED ONE MORE TIME! COMPETITORS IS NOT! BENCH PRESS & AMRAPS Warm-up FOAM ROLL- Rollout Hamstrings, Glutes, Abductors, Forearms GROUP WARM UP Jump Rope-2 mins Hollow Rocks-20 secs Push Ups-20 secs Plank-20 secs Band Pull Aparts-20-30 then Press Complex-3 of each Barbell Row-10-15 reps GM-10-15 reps COOL DOWN Modified Hurdlers Stretch-2 mins Bilateral Shoulder flexion on floor 2 mins Skin the Cat-2 mins Weightlifting A: Bench Press (2-2-2-2-2-2-MR) Use a Close Grip w pause on chest for each rep build to a heavy 2RM. Rest 1-2 mins between sets. Then drop to 80% of your estimated 1RM and perform max consecutive reps TNGO style. Metcon B: 12 MIN AMRAP of 5-GTO 7-Barbell Row (from below knee) 9-TTB 11-Sit Ups REST 2 MINS 3 MIN AMRAP of KB Swings GOAL: 5 rounds for 1st(160reps) 60 for 2nd.= 220 reps+ Rx2: 185#/115#, 70#/53# Rx: 165#/105#, 53#/35# Int: 115#/75#, 35#/26#, Sub KTC |
|
|
