WOD
 | Sat, Jul 24 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 |
 | Happy Birthday: Joe K |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
Barbell Strength 20210724(Check In) Cardio Warmup 4 Rounds - 20 Bicycles - 10 Hanging Knee Raises - 20 Mountain Climbers 1 & 1/4 Squats - 5 x 3 @ 85% Clean Pull + Clean - 1 x 3/1 @ 80% - 1 x 3/1 @ 85% - 3 x 2/1 @ 90% Power Jerk - 1 x 2 @ 70% - 1 x 2 @ 80% - 4 X 2 @ 90% Mobility - 60 sec Kneeling Hamstring Hold / side - 60 sec Box Hip Hold / leg - 90 sec Quad Stretch / side - 60 sec Adductor Rocks / leg
|
|
|
