WOD
 | Mon, Aug 17 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: Brandon |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
CrossFit 20200817(Time, Rx+, Rx2, Rx3) Warmup Body Building - 4 Rounds - 10 DB Bench Press - 10 DB Bicep Curls - 10 DB Tricep Extensions all sets are with 2 DBs (one in each hand, of course). Use different DB weights between movements where necessary. Start off with moderate weight then get heavier after 2 rounds. WOD: 3 Rounds - 400m Run - 10 STOH Rx+ 165/105 Rx 135/85 Rx2 95/65 Rx3 75/55
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