WOD
 | Thu, Sep 10 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 20200910 | Squat Program Day 13 |
CrossFit 20200910(Time, Rx2, Rx3) Warmup 3 Rounds: - 10 Supinated Grip Ring Rows - 20 Single Leg Glute Bridges (10/Leg) - Rest 90 Seconds 3 Rounds: - 30 Banded Face Pulls - 30 Second Prisoner Superman Hold - Rest 90 Seconds WOD: With a running clock, accumulate 1 min of : - Chin Hang Hold - L-Sit Hold - Handstand Hold - Ring Support Hold Rx2 Hang Hold, L-sit w/ bent knees, Handstand Hold, Ring Support w/ Band Rx3 30 sec Hang Hold, 50 L-Leg Lifts, Box Handstand Hold, Matador Support Score = total time on clock
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