WOD
 | Mon, Dec 2 2019 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20191202(Reps, Rx2, Rx3) Warmup 3 Sets For Quality: :20 Seconds L-Sit :30 Seconds Hip Extension Hold :40 Seconds Tempo Back Squat* *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up Rest 2 Minutes Between Sets. Warmup for WOD - Pullups - OHS - Box Jumps WOD: 12 Min AMRAP - 25 Pullups - 50 Cal Row - 100 OH squats 45/35 - 50 Box Jumps - 25 Pullups Rx2 Scaled Pullups/Ring Rows Rx3 Jumping Pullups
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