WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Mon, Jun 19 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 6-19-23 | WARM UP 6-19-23 | METCON 6-19-23 | WEIGHTLIFTING 6-19-23 |
SHRED 6-19-23(Reps, Rx2, Rx3) 45 ON/15 OFF x 6 minutes Bike 1 Inchworm + 4 Shoulder Tap Thumbs Up/Breaststrokes (half each) Alt Scorpion Downward Dog Bike --- COOLDOWN Pliability OR 2x: Samson Stretch-30 secs R/L Twisted Cross-30 secs R/L Puppy Dog-30 secs CORE WORK 12 min EMOM 1. Ring Plank Hold-30-45 seconds 2. Hollow Hold-30 seconds 3. Side Plank-20-25 secs each side METCON (courtesy of crossfit.com 3 x 6-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 40 seconds Burpee for 20 seconds, rest 40 seconds Bike for 30 seconds, rest 30 seconds Burpee for 30 seconds, rest 30 seconds Bike for 40 seconds, rest 20 seconds Burpee for 40 seconds, rest 20 seconds Rx: As written MODWOD 1: Sub Bodybuilders MODWOD 2: Sub Bodybuilder to Box
|
|
|
