NEWS

TUE WOD RECORDING: Blinding Lights (will be available for 3 days)

CROSSFIT:

  • Weekdays: 6:00a, 8:30a, 5:30p
  • Weekends: 8:00a

MOBILITY/STRETCHING *NEW*:

  • Monday, Wednesday, Friday: 4:00p (20-30 min)

NUTRITION/FITNESS/TRAINING Q&A *NEW*:

  • Tuesday, Thursday: 12:00p (20-30 min)

WOD

“Say So”
AMRAP 15
15 Deadlifts
15 In + Outs
15 Russian Twists

WOD Guidance & Goals:
With a dumbbell, kettlebell or barbell, complete 15 unbroken deadlifts. If you’re using a barbell 185/135 (sets of 10/5). Push your pace on the in and outs and Russian twists. The Russian twists are 15 per side (30 total). Target 8 rounds. 

2020.03.25-WED-WOD

Post Rounds to Comments.

ENDURANCE

12 minutes out, run back faster

BARBELL CLUB

Burgener Strength

1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps.