WOD
 | Fri, Nov 9 2018 |  |
 | Sat, Dec 15, 2018 at 5:00pm Holiday Party |
| Sun, Dec 23, 2018 at 9:30am Last of 12 WODs of Christmas |
| Thu, Jan 3, 2019 at 5:00pm Classes Closed Due To Aaron+Megan Wedding |
| Thu, May 9, 2019 at 6:00pm Defy Trampoline WOD |
| Thu, Jul 4, 2019 at 10:00am July 4th Marina WOD and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Fight Gone Bad(Reps, Rx2,  Other Benchmark WODsBENCHMARK WOD 'FIGHT GONE BAD': 3 rounds for reps Rx: STIMULUS 15-25+ reps for each movement 1:00 wall-ball shots (20/14) 1:00 sumo deadlift high pulls (75/55) 1:00 box jumps (20 in) 1:00 push presses (75/55) 1:00 row for calories – Rest 1:00 between rounds Rx2 Scaled weights/height MODIFICATIONS: Modify movements/weight/height to at least complete 10-25 reps per movement STIMULUS NOTES: High-rep, lightweight conditioning workout 15-25+ reps for each movement Use the row to push or pace based on fatigue level Athletes can achieve 30-50 reps on the box jumps and push presses Maintain full range of motion despite the volume and fast pace
Planned: Thu,Apr24,2025 Fri,Dec6,2024 Thu,Oct19,2023 Wed,Apr13,2022 Wed,Apr21,2021 Tue,Jan26,2021 Thu,Jul30,2020 Fri,Nov9,2018 Mon,Jan8,2018 Thu,Oct13,2016 Fri,May6,2016
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