WOD
 | Sun, Sep 6 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 (6 days ago) |
CrossFit 20200906(Time, Rx2, Rx3) Warmup 3 Sets: 8 Barbell Strict Presses 3 Sets: 12 Weighted Ring Dips 3 Sets: 16 Weighted Glute Bridges Rest as needed between sets. WOD: - 50/35 Calorie Row - 3 Rounds of “Kelly” - 50/35 Calorie Row 1 Round of “Kelly” = Rx - 400m Run - 30 Wall Balls (20/14) - 30 Box Jumps (24″/20″) Rx2 (40/30 Row) - 400m Run - 20 Wall Balls (20/14) - 20 Box Jumps (24/20) Rx3 (35/20 Row) - 200m Run - 20 Wall Balls (14/10) - 20 Box Jumps (20/16)
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