WOD
 | Mon, May 11 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 20200511(Time, Rx2, Rx3) Warmup 3 Rounds: - 10 Inch Worm Reach and Hold (3 seconds) - 20 Side to Side Plank (while in plank, rock hips side to side, try to touch the ground on each side) - 30 Tuck Rocks (while in tuck/crunch position, rock forward/back similar to hollow rock) - 20 Sec Side Plank (per side) 10 Sec Seated Straddled Leg Lift Hold (Seated, legs straight, torso forward, arms outstretched, hands on ground by knees, raise feet & legs off ground and hold) WOD: 10-9-8-7-6-5-4-3-2-1 - Squat Clean Thrusters (Clusters) - 200m Run Use any weight you have - ideally two dumbbells Rx2 - 100m Run Rx3 - Start at 8 w/ 100m Run
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