WOD
 | Thu, Jan 16 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 (7 days ago) |
CrossFit 20200116(Time, Rx2, Rx3) Warmup Back Squat (increase weight as reps decrease - make each round heavier than the last) 4-3-2 4-3-2 4-3-2 WOD: - 5 Muscle Ups - 25 Thrusters 75/55 - 1000m Row* - 25 Thrusters - 5 Muscle Ups *note: 1000m Row may be substituted with 50 SDHP (45/35) + 20 Burpees + 50 Double Unders (or 100 Singles) - movements may be partitioned however you like Rx2 65/45 and assisted MU's Rx3 45/35, substitute 10 ring rows + 10 jumping dips for MU, and 750m Row
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