WOD
 | Mon, Apr 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 |
 | Happy Birthday: Tracy L |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (1 day ago) |
Support Your Local Box WOD 3(Time, Rx2) General Warmup - 1 min Jumping Jacks - 30 sec Easy Air Squats - 10 PVC/Broomstick Pass-Throughs - 1 min Squat Jumps - 30 sec Squat Bottom Hold/Stretcy - 10 PVC/Broomstick Pass-Throughs - 1 min Lateral Line Jumps Specific Warmup - 3 Rounds - 6 Deadlifts to the Knee - 6 Full Deadlifts - 3 Single-Arm Front Squats/per side - 3 Single-Arm Thrusters/per side - 6 Sit-Ups - 6 Alternating Step-Ups WOD: for time (20 min time cap) - 50 Dumbbell Deadlifts 50/35 (one for each hand) - 50 Abmat Sit-ups - 50 Box Step-ups 24/20 - 50 Single-Arm Dumbbell Thrusters Rx2 - choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout. In lieu of an AbMat, roll up a towel to place underneath the small of your lower back. If you don’t have a box, use a sturdy stool, bench, or stair step. If you have signed up for these workouts at games.crossfit.com then you'll want to pay attention to the time cap. If the workout is not completed in 20 minutes then you'll record the number of reps completed within the time cap.
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