WOD
 | Sat, Mar 5 2022 |  |
 | 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: Donna |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| Barbell Strength 20220305 | Home WOD 20220305 | 20220305 CrossFit Kids |
Barbell Strength 20220305(Check In) Cardio Warmup Shoulder Warmup - Bar, underhand head through - 30 sec - Bar, front rack single arm stretch x 20 - High/Med/Low Pec Stretch - DB external rotation x 15 - Internal rotation stretch - 30 sec - DB Childs Pose - 60 sec - Scapular pushups x 20 Bench Press - 12 @ 55% - 12 @ 55% - 10 @ 60% - 8 @ 65% - 8 @ 65% - 10 @ 60% 2 Rounds - max Dips - 8 DB Press Core: 5 Rounds - 50 Crunches - 60 Ankle Touches - 20 Sunrises
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