WOD
 | Sat, Jul 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 (6 days ago) |
| Barbell Strength 20220716 | Home WOD 20220716 | CFA Kids 20220716 |
Barbell Strength 20220716(Check In) Warmup: 3 Rounds - 1 min Skipping/Jumping - 30 sec Fluid Bear Crawl (keep hips low) - 5 x 5 sec Front Raise Hold from Back Extension - 5 Single Arm KB Press from Lunge /side 7 rounds - 1 Push Press + 1 Push Jerk + 1 Split Jerk 7 rounds - 3 Hang Power Cleans 5 rounds - Power Clean + Hang Clean + Front Squat + Jerk (3 @ 70%, 2 @ 80%) Every 90 sec x 5 rounds - 3 Pause Clean Pulls @ 70% or higher (pause 3 inches off floor) Accessory: 3 rounds - 8 Wide Grip Pullups - 8 Seated Barbell Press - 8 weighted Split Squats /leg - 20 sec Side Plank /side
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