Announcements

New members! Add yourself to our Members Only Facebook Group! https://www.facebook.com/groups/sparkcrossfitmembers/

Spark CrossFit – Competitor Track

View Public Whiteboard


Before Class WOD…

Back Squat (Every 2min on the minute for 10min)

3 Back squat + 1 good morning + 3 back squats

After Class WOD….

Metcon (No Measure)

A1. 8/8 Bulgarian split squats

A2. 8/8 Goblet cossack squat

A3. 8/8 Single leg deadlift
Cossack Squat: https://www.youtube.com/watch?v=i2ZeufjXT80

Single Leg DL: https://youtu.be/9DTtQZGJyss