WOD
 | Wed, Jan 8 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 (6 days ago) |
CrossFit 20200108(Time, Rx2, Rx3) Warmup Every 90 Secs x 5: - 1 Pausing Power Clean* - 1 Power Clean *Two pauses on the repetition (2 sec pause at knee then 2 sec pause in catch) Weight should be moderate WOD: 5 Rounds - 30 Foot Flat Mountain Climbers - 7 L-Sit Pullups - 4 Clean & Jerks 135/95 Rx2 Jump/Kip to L-sit Pullups, 95/65 C&J Rx3 20 FFMC's, Jumping Hanging Knee Raises, 75/55 C&J
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