WOD
 | Sat, May 23 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 20200523(Time, Rx2) Gentle Warmup (get the body moving) Stretch: Cycle through this 10 times - hold each position for a few moments - Childs pose - Childs pose with wide feet (open hips) - Downward Dog - Pigeon on one leg - Pigeon on the other leg - Shoulder stretch on one side (lay face down with across body underneath) - Shoulder stretch on other side 2 Rounds - 10 Cossack (side to side) squats - 5 Burpees WOD: 5 Rounds - 17 Speed Skaters - 17 Pushups - 17 Fast Feet Speed Skater - hop left onto left foot with right foot crossed behind, then hop right to right foot with left foot crossed behind (see link in today's comments) Fast Feet - place a solid object on ground in front of you. touch the object with right foot toes then quickly hop the right foot to the ground while touching the object with the left foot toes. Alternate back and forth quickly. Rx2 = scaled pushups
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