WOD
 | Thu, Feb 20 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 20200220(Rounds, Rx2, Rx3) Warmup Pistol Squat Progressions E30 secs (2 mins) Alternate between right/left leg: – Front-Weighted Pistol Balance x 10 secs + Pistol Balance Leg Lift x 10 reps *Perform these with your bottom foot on top of a box if the position is too difficult to establish on flat ground. Followed by. . . E30 secs (2 mins) alternating r/l leg of: – Pistol Squat Negative x 4 reps @ 31A0 *Use front weight or place yourself close enough to a squat rack for support if needed Followed by. . . EMOM (2 mins) of - Band-Assisted Pistol Squat x 12 reps (6 reps each leg, alternating) *Go as low as you can without falling backward, but make necessary adjustments to the band tension to attempt to get full range of motion. – or – 2 mins, perform one max reps set of Alt Pistol Squats WOD: 25 Min AMRAP (Rounds) - 150 Double Unders - 50 Pushups - 15 Power Cleans 155/105 Rx2 - 100 DU's or 200 Singles - 30 Pushups - 10 Power Cleans 125/85 Rx3 - 100 Singles - 20 Knee Pushups - 10 Power Cleans 95/65
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