BLOG & WODS
MON28OCT2019
WOD Primer 3 Rounds 5ea/dir Seal Rolls 5 Aipa Rows 6 Seated Box Jumps Conditioning October Benchmark Re-Test AMRAP in 12 Minutes: 3-6-9-12-etc Toes...
MON28OCT2019
WOD Primer 3 Rounds 5ea/dir Seal Rolls 5 Aipa Rows 6 Seated Box Jumps Conditioning October Benchmark Re-Test AMRAP in 12 Minutes: 3-6-9-12-etc Toes...
SAT26OCT2019
WOD Primer 2 Rounds 10ea/side Thread the Needle 5 Jefferson Curls https://bit.ly/2of67qi * 10 KB Z-Press *Focus on bending at each vertebrae/section...
CrossFit Open WOD 20.3
Reminder: Friday Night Lights starts at 6:30PM Everyone is welcome! Gym opens at 6:00. Sign up for Heats when you arrive. BYOB WOD If you are not...
THU24OCT2019
WOD Mobility Glute Foam Roll Quad Foam Roll LX Pec Smash Primer 3 Rounds 20s Hanging Band OH Hold https://bit.ly/2WfthJW 20s ea/side Single Arm...
WED23OCT2019
WOD Primer 2 Rounds 20s PVC T-Spine Stretch https://bit.ly/2MLFfGG 50ft ea/side Dbl KB Carry* 5 BB Drop Snatches https://bit.ly/2N2fBxv *1 KB OH/1...
TUE22OCT2019
WOD Primer 2 Rounds 10ea/dir Banded Monster Walks 5ea/side Bottoms Up KB Reverse Lunges 12 Alt Gorilla Rows Strength Back Squat: Warmup, then 3 set...
MON21OCT2019
Primer 2 Rounds 5 Scap Pullups w/ 2sec Pause 5 Strict Pullups 10 Hollow Rocks 10 Arch Rock https://bit.ly/2pDNVa8 Skill/Strength 3-4 sets: 5-7 Power...