WOD
 | Fri, Mar 27 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 20200327(Time) Warmup 4 Rounds - 20 Alternating Jumping Lunges (start in lunge w/ left leg forward, jump and land with other foot forward. Keep alternating) - 8 Dive Bomber Pushups (start in downward dog position, lower head, then chest, then hips as if climbing under a fence, raise back up and repeat) - 10 Box Pistols per Leg (perform single leg squat in front of a chair or similar surface. touch the chair but do not sit, then stand back up) - 4 Alternating Side Plank (side plank can be on elbow or hand, keep shoulders back and don't let hips drop. Hold for 30 seconds then roll to other side - 2 per side) WOD for Time: Use a throw pillow or something similar (you don't want too large of a pillow). 3 Rounds - 50 Pillow Tosses (think Wall Ball. Squat with pillow in goblet position, then toss to the ceiling, catch and repeat. 10 ft ceiling is ideal.) - 1 Minute Extended Pillow Hold per Arm (hold pillow in one hand with outstretched arm. Maintain hold for 1 minute then switch to other arm. Keep shoulders back and core tight). Rest as needed along the way but remember it is for time.
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