WOD
 | Thu, Apr 2 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 (8 days ago) |
Home WOD 20200402(Time, Rx2) 5-10 min Warmup (include arm circles and dynamic shoulder stretches) 3 Rounds - 15 Good Mornings - 20 Weighted single leg bridge - 10 per leg (lay on back, weight on hips, keep one leg straight, bend the other at the knee then press weight up into the air as high as possible) - 25 Pulse Ups (lay on back, legs straight together pointed toward the sky, reach up toward toes) WOD: 5 Rounds - 200 Meter Run - 10 Air Squats - 10 Push Ups Rx+ 400m Run Rx2 Knee/Table/Box Pushups
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