WOD
 | Wed, Dec 11 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 |
 | Happy Birthday: Nicole |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20191211(Time, Rx2, Rx3) Warmup Tempo Overhead Squat 1-1-1-1-1 7 Seconds Down 7 Seconds Pause in Bottom 7 Seconds Stand Build to a moderate weight The 12 WODs of Christmas Partner WOD: 5 Rounds - 20 KB Swings - 21 KB Deadlifts - 18 Hollow Rocks - 20 Cal Row - 12 KB Push Press - 4 Jumping Muscle Ups - 15 Toes-2-Bar - 22 Goblet Squats Rx 53/35 Rx2 35/26 Rx3 26/18
|
|
|
