WOD
 | Tue, Jan 7 2020 |  |
 | 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 (5 days ago) |
| CrossFit 20200107 | On-Ramp Day 8 |
CrossFit 20200107(Time, Rx2, Rx3) Warmup Bar Muscle Up Conditioning & Technique EMOTM (6 Mins) alternating between: - 6-8 Jump to Bar Support - 10 Hanging Strict Knees Up (chest/armpits/bar) EMOTM (6 Mins) alternating between: - 2 Bar Muscle Ups (4 attempts) or 10 Supine OH Plate Lifts 25/15 - 1 Support Descent + 3 Air Chair Swings WOD: - 10 Alt. Pistols - 10 yd Handstand Walk - 20 Alt. Pistols - 20 yd Handstand Walk - 30 Alt. Pistols - 30 yd Handstand Walk - 40 Alt. Pistols - 40 yd Handstand Walk Rx2 Box Pistols, 1, 2, 3, 4 Wall Walks Rx3 Box Step-ups, Bear Crawl
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Onboarding
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