WOD
 | Mon, Aug 24 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: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20200824(Reps, Rx2, Rx3) Warmup Round 1 - 15 Strict Pullups - 15 Sec L-Sit - 90 Sec Rest Round 2 - 10 Strict Pullups - 10 Sec L-Sit - 60 Sec Rest Round 3 - 5 Strict Pullups - 5 Sec L-Sit Scale Pullups as necessary (negatives, toe-assist, ring rows) L-Sits on parallettes. Try to go unbroken, bend knees if necessary WOD: 5 Rounds - 2 Mins each - 10 Thrusters - 200m Run or Row - Max Thrusters in remaining time Rest 3 mins between rounds Rx 95/65 Rx2 75/55 Rx3 45/35 & 7 Thrusters Score = total max thrusters after run/row for all 5 rounds
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