WOD
 | Wed, Feb 26 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 20200226(Reps, Rx2, Rx3) Warmup Ring Dip Progressions EMOM (4 Mins) - 10 Ring Dips (scale as needed) EMOM (4 Mins) A different station each minute - 1) 15 Box Dips - 2) Single Arm Hang from Bar - 15 Secs/Arm - 3) Accumulate 30 Secs Support Hold on Rings - 4) Twisted Cross Pec Stretch 30 Secs/Side WOD: Every 4 Mins (5 Rounds) - 50 Double Unders - 5 Power Snatch 95/65 - Max Bar Muscle Ups (allow at least 30 secs rest before start of next round) Score is total number of Muscle Ups (or Toes-2-Bar) completed for 5 rounds Rx2 100 Singles, 75/55, Max T2B Rx3 100 Single, 65/45, Max T2B attempts
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