WOD
 | Sat, Dec 11 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: Nicole |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20211211 | CrossFit Kids - 20211211 |
Barbell Strength 20211211(Check In) Cardio Warmup 3 Rounds - 10 Straight Leg Good Mornings - 10 Leg Swings / side - 10 Shoulder Taps Deadlifts - 1 x 5 @ 40% - 1 x 4 @ 50% - 1 x 3 @ 60% - 1 x 2 @ 70% - 5 x 2 @ 75-80% Bear Complex (use same weight for first 5 movements) - 1 x 3 Power Clean - 1 x 3 Front Squat - 1 x 3 Push Press - 1 x 3 Back Squat - 1 x 3 BTN Push Press - 5 x 2 @ increasing weight Hang Squat Snatch - 2 @ 40% - 2 @ 50% - 1 @ 60% - 1 @ 65% - EMOTM x 10: 2 Hang Squat Snatch Accessory: 3 Rounds - 10 DB Lunges - 15 Weighted Hip Extensions - 10 Close Grip Bench Press
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