WOD
 | Sat, Apr 25 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: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200425(Time, Rx2, Rx3) 5 Mins Jump Rope 3 Rounds - 5 Inchworms w/ Pushup - 10 Situps - 10 Alternating Side Lunge Squats *** don't miss the mobility at the end WOD: 5 Rounds - 400m Run - 20 Odd-Object Ground to Overhead - 20 Odd-Object Squats Rx2 200m Run Rx3 200m Run & no weight (substitute modified pushups for GTOH) Mobility - Overhead Prayer Stretch on Wall (2 mins) - Shoulder/Pec Stretch on Floor (1 min) - Cat/Cow (1 min) - Alternating Bird Dogs (1 min) - Spiderman Hold (1 min/side) - Happy Baby (2 mins) - Pike Stretch (2 mins) - Ankle Stretch (1 min/side) - Accumulate 1 mins squat hold
|
|
|
