WOD
 | Thu, Jun 16 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220616 | CFA Kids - Week 89 | Squat Program 20220616 | Home WOD 20220616 |
CrossFit 20220616(Reps, Rx2, Rx3) Warmup Muscle Up Progression WOD: 20 min AMRAP - 2 Muscle Ups - 4 HSPU - 8 DB Power Clean 50/35 Rx2 C2B Pullups, Piked HSPU, 35/20 Rx3 Low Ring Transitions, Pushups, 15/10 INTENDED STIMULUS 8-15 rounds. This is a fun take on the classic CrossFit hero workout, 'Nate', and an opportunity for athletes to practice higher skill gymnastics across a longer time domain. Perform the muscle-ups and handstand push-ups in large or unbroken sets. Use a DB loading that allows you to complete the cleans in 2 sets or less.
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