WOD
 | Tue, Jul 13 2021 |  |
 | 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 |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20210713 | CFA Kids - Week 24 | Pullup Program 20210713 |
CrossFit 20210713(Time, Rx+, Rx2, Rx3) Warmup: 100 Singles 30 cnt Eagle Arm Stretch /arm 15 Banded Good Mornings 30 cnt Banded Hamstring Stretch /leg 10 Clenched Fist Stretch /arm 3 Sets - 15 sec Single Arm Row Static Hold / arm - 7 Single Leg Romanian KB Deadlift / leg - 30 sec Chinup Grip Dead Hang - 7 Single Arm DB Presses / arm WOD: 3 Rounds - 9 HSPU - 15 Deadlifts - 21 Pullups Rx+ 225/155 Rx 195/135 Rx2 155/115, Reduced ROM HSPU, Assisted Pullups Rx3 135/95, Ring Rows, Stink Bug HSPU
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