WOD
 | Mon, May 4 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 (2 days ago) |
Home WOD 20200504(Time) Warmup 3 Rounds - 30 sec Static Hold Bulgarian Split Squat w/ Weight (left leg forward) - 30 sec Max Unweighted Bulgarian Split Squats (left leg forward) - 30 sec Static Hold Bulgarian Split Squat w/ Weight (right leg forward) - 30 sec Max Unweighted Bulgarian Split Squats (right leg forward) *rest 1 min between rounds WOD: Home Fran 21-15-9 - Odd Object Thrusters - Pullups or Bent Over Rows Cool Down: 3 Rounds - 15 Glute Bridge (3 sec hold) - 10 Down Dog to Cobra - 10 (per side) Bird Dog Finish with 60 sec Childs Pose
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