WOD
 | Tue, Jul 27 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 (4 days ago) |
| CrossFit 20210727 | Pullup Program 20210727 | CFA Kids - Week 25 CLEAN JERK |
CrossFit 20210727(Time, Rx+, Rx2, Rx3) Warmup 3 Rounds - 20 Sec Waiter Squat Hold / side - Max Strict Pullups - 5 Tempo Romanian Deadlifts (5 sec descent) WOD: 3 Rounds - 400m Run (substitute 100 Double Unders/200 Singles if smoke is still a problem) - 10 Power Cleans - 500/400m Row (1200/1000m Bike) - 10 Push Jerks Rx+ 135/85 Rx 115/75 Rx2 95/65, 300m Run & 400/300m Row Rx3 75/55, 200m Run & 250/200m Row
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