WOD
 | Fri, Aug 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 20210813 | Personal Training 08122021 |
CrossFit 20210813(Time, Rx2, Rx3) Warmup 5 Rounds - 5 Mins Rope Climb Technique/Strength - 5 Handstand Pushups WOD: 7 Rounds - Lunge 20 feet in as few steps as possible (AFSAP). For each step taken - Perform 5 seconds of Hanging L-sit and 10 Double-Unders (example: if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 DU's before starting the next round) Rx2 Hanging Knee Raises, 15 Singles per step Rx3 Hang or assisted hang, 10 Singles
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